Name: Playbook - KICK IT With Kay - W7/D1 HIIT 💦
Uploaded: 2024-01-01T12:36:37.616Z
Duration: 55 min
Description: W7/D1 HIIT 💦

Emma Mathews

You know the drill! Full body work coming your way. Mix of strength and cardio for an epic fat burn!

Complete as many reps of each exercise as possible in 30 seconds, back to back.

Rest then repeat 3 more times!

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body to a plank position 
- Hop forward placing your feet on the floor
- Jump and repeat 

Optional: no jump just walk your feet back in to standing

1/2 Burpee

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross body mountain climbers

Superset 1!

Complete 20 thrusters right into 12 sand ball slams!

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Modification: lighter or heavier dumbells

Dumbbell thruster

-try to use a 20lb medicine ball at least and make SURE the ball has sand in it so it doesn’t bounce back up and hit you!

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can (you should feel your back, core, legs, and arms working)
- squat down keeping chest upright as possible to pick up ball with both hands to repeat

Ball slam

Superset 2!

Complete 12 weighted step ups on each leg right into 15 weighted squat jumps! 


Rest then repeat 3 more times

*complete 12 reps on your right and then 12 on your left each set! 

-MODIFICATIONS: can wear a weighted vest like me, Holding dumbbells at your sides, or kettlebells, or a barbell on your back! Or body weight only, lots of options here.

-keep chest lifted and shoulders back-
-Place foot up onto the box, bench, or tire like me and push through your heel to stand up with control. Don’t lock out knee

- on same leg, Step down with control and repeat 

- Work both sides

Dumbbell step ups

*optional: no weight or a sandbag on your shoulders! 
- Push your hips as you come down
- Reach parallel and explode up

Obviously if you don’t have weight you should be able to move MUCH faster than I am here!

Weighted Jump squats

Superset 3!

30 seconds each exercise back to back. Rest 30 seconds once you’ve done all three then repeat entire circuit twice more

Start in plank position with shoulders and wrists in line with shoulders, tummy tight, and spine in a straight line 

Lower to right elbow then left then push back up to right hand then left.

Try to keep hips from wobbling! Goal is to stay as straight as possible while doing as many reps as you can

Elbow to hands plank

Bend knees slightly (tilting pelvis towards rib cage)

Pass dumbbell from one side of your body to the other! Trying to remain as still as possible with your core and back

Bear crawl dumbbell pass

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

Plank circuit

Go for speed on these! Go down your turf and back EACH SET. 

MODIFICATION: treadmill belt pushes! Keep treadmill on steep incline and keep it off. Push the belt using your feet as power only as fast as possible for 45 seconds.

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

W7/D1 HIIT 💦

Fire!! Loving this summer workout program! 💕🔥💪🌴

Jamie

Emily Williams

rylie grace

Ab circuit! (Do twice this week!)

Bodyweight only abs

Shredded core circuit

Loved adding this at the end of my back workout. It was quick but a killer burn!

Kate

Tight Abs!

WEEK 2 CORE

WEEK 3 ABSKISSS

WEEK 4 CORE CIRCUIT

I wanted to stop after the first set of burpees😂

Emmie

Kayla

Duygu

W1/D1 WEEK 1 DAY 1: HIIT DAY

Literally could barely finish. Towards the end my arms were complete jello

Nicole Schumacher

W1/D2 WEEK 1 DAY 2: UPPER

Megan

Annie

W1/D3 WEEK 1 DAY 3: Booty focused leg day

I’m so bad at putting these in when I work out lol

Rest day but trying to keep my heart beat up some. Slow slow jog and slow slow walk intervals for 35 minutes

W1/D4 WEEK 1 DAY 4: REST DAY

This one made me feel so strong !! I love back days

Anna

W1/D5 WEEK 1 DAY 5: BACK DAY

That KILLED ME! I went to pretty much failure on every set and when I tell you I can’t walk….

Desi

Had to PUSH myself through but I made it. That felt so good🔥

Abby

W1/D6 WEEK 1 DAY 6: LOWER BODY

Used this rest day to walk outside and call some friends- highly recommend!

Madie

W1/D7 WEEK 1 DAY 7: REST DAY

Jenna

Whooped my tail in the best way 😮‍💨💪🏼

I think I almost died! Hard but soo good!!

Whitney Yeauger

W2/D1 WEEK 2 DAY 1: HIIT 😅

My shoulders have a love hate relationship with this workout 😆

This workout left me feeling super strong and refreshed!

Monica

W2/D2 WEEK 2 DAY 2: PUSH DAY!

Great workout! I’m gonna be sore in places I didn’t even know existed tomorrow! 😅🤩

Kelli Johnson

W2/D3 WEEK 2 DAY 3: LEG DAY

W2/D4 REST DAY

Feeling an extreme bicep pump after this one 💪🏻🔥

Loved all the exercises! Great workout 🏋🏽‍♀️

W2/D5 WEEK 2 DAY 5: PULL DAY

Kayla you’re killing me! I haven’t had that good of a leg workout in a long time!!! My legs are exploding !🥵

Brittney

I’m gonna sleep good tonight… 👊🏼❗️💯

W2/D6 WEEK 2 DAY 6: LEGGIES!!

Idk why today was a tough one but this killed me lol. Trying to get more cardio in

W2/D7 REST DAY

Wanted to give up and pushed thru. Good workout 💪🏼

W3/D1 SWEATY FULL BODY

Arms on fire 🔥 hurst so good! Ready to tackle my day now! 💪

My arms my fall off… but it’s all good! Such a good workout!!

W3/D2 PUSH DAY :)

W3/D3 LEGS 🦵

W3/D4 REST DAY

Leg day has always been my fave… until I started summer shred! 🔥 challenging my upper body an feeling myself get stronger is so damn empowering! Just what I needed!! 💃🏻🌺🌴👙

Feeling hyped 👊🏼 never skip upper body dayyyy! 🤪

W3/D5 BACK & BICEPS

Those 15-15-15-30’s 🥴😮‍💨 killer!!

W3/D6 LOWER BOD

W3/D7 REST DAY

W4/D1 MONDAY HIIT

holy those prison push-ups were killer !!

Whew!! My arms are exhausted! I love it 🥰

W4/D2 PUSH DAY!

I’m gonna be feeling this one tomorrow !!

Hannah

W4/D3 LOWER 🍑

W4/D4 REST DAY

Such a good one today!! Got my biceps poppin off 💪

W4/D5 BACK DAY BABY

It hurts so good!!!! Endorphins on overload!!!! 🤍🤍💦💦🔥🔥🔥

W4/D6 QUAD Focused Leg Day

W4/D7 REST DAY

Today was a SWEAT FEST 🥵 I burned over 500 Calories!

HIIT days are always the worst in the best ways!! Great workout 💪🏼

W5/D1 HIGH INTENSITY INTERVAL TRAINING

W5/D2 Chest shoulders triceps!

Ohhh emmm geee 😮‍💨
So tough, but so good 🏋🏿‍♀️

Kicked my tail & loved every second of it!!

W5/D3 LEG DAY!

W5/D4 REST DAY

W5/D5 BACK & BICEPS 💪🏼

Great workout after being sick for a week!!

W5/D6 LEG DAY BEST DAY

W5/D7 REST DAY

Whew!! A rough one but i loved it!!! 🥰

The burpee supersets always get me🥵 great workout!!

W6/D1 FULL BODY SWEAT: HIGH INTENSITY

W6/D2 PUSH DAY

That last one 😅 my legs are jello 🙌🏼

The leg extension burnout at the end😅😅👌🏽

W6/D3 Leggggs!

W6/D4 REST DAY

Arms are feeling good after this one!! 🤩

W7/D1 HIIT 💦

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