Name: Playbook - KICK IT With Kay - WEEK 4 DAY 4: UPPER BODY TONE UP💪🏼
Uploaded: 2024-01-01T12:36:37.233Z
Duration: 45 min
Description: WEEK 4 DAY 4: UPPER BODY TONE UP💪🏼

💪🏻💪🏻 feeling pumped! I will have jello arms lol

Kayla

rylie grace

Loriann

Emma Mathews

Gabby

Missed a few days last week, decided to hop back in on this one. I deff felt the burn!!

Ansley Jennings

Full upper body day! 

Nothing crazy difficult. I just want you to increase your weight on each set for just about everything if you can! 

WE LOVE A STRONG SEGGSY UPPER BODY 💪🏼👏🏼

- Pull keeping your elbow close to your body
- pull towards your belly button 
- Engage your lat as you pull and squeeze your shoulder blades together 

*remember fingers are HOOKS.. but the work is in your back. Don’t grip the bar as tight as possible

Single arm underhand grip seated row

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

- Hold the medium dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
-lower down with control then Move your arms out to your sides forming a lateral raise 
- Lower the dumbbells with control


One front raise + one lateral raise = one rep

Dumbbell front/lateral raise combo

- Hold the rope in front of your body
- Raise your elbows up and to the sides, pulling the rope towards your chin (think about there being strings pulling up on your elbows like a puppet!)
- Pause at the top, elbows no higher than the shoulders
- Return the cable back to starting position with control

Cable standing rope upright row

*aim for 12 reps each side per set!
- Start kneeling with a tight core
-with medium/medium heavy dumbell in one hand hold your arm at 90 degrees with your palm facing you
- Rotate your arm 
- Press straight up (dumbell press)
-then reverse the movement back to start and repeat desired amount of reps
-once one side is completed, do the other side

Arnold press (single arm)

Only two sets here for your final shoulder burnout so go heavy if you can! Aim for 15 reps each arm! 

- Start standing with your arm at 90 and press up until you reach full extension
- Keep your core tight

Single arm dumbbell press

*pick a weight that you can control here.. not too heavy. Maybe 7-10 lbs bc we are going for more reps 

- Lying on an incline bench
- Raise dumbbells above you to full arm extension
- Hinge at the elbow lowering the dumbbells over and behind your head
- Extend your arms back up activating your triceps


*keep elbows still! Only thing moving is your forearms and flexing your triceps

Dumbbell incline skull crusher

- adjust the incline bench to a slight incline (45 degrees or so) 
-when you lean back elbow will be slightly behind your shoulders 
- Curl dumbbells up towards your shoulders (it will be at a slight angle)
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated incline dumbbell curls

WEEK 4 DAY 4: UPPER BODY TONE UP💪🏼

Do you have alternate options if our gym doesn’t have certain machines

Casey

My arms are noodles!!!!!! Hurts so good!!

Jamie

Madi

Week 1 day 1  (Chest, shoulders & triceps)

Delayne

Whitney Yeauger

My arms are jello! Also I really like how there are videos of you doing the workout so I can always check my form to make sure it’s correct.

Abby

Week 1 day 2: BABY GOT BACK (& biceps lol)

Karsyn

Fatima

Lynne

Week 1 day 3: LEG DAY: HAMMIES & BOOTY FOCUS

Week 1 day 4: REST

Sore in places I never I knew could be sore 😝🤯

Kelli

Mary Coulston

Week 1 day 5: FULL UPPER BAWWDYYY

My legs are SHAKING. Such a good workout!

Week 1 day 6: Lets Burn those LEGS 🔥

Did a little endurance today with intervals for 30 minutes instead of a walk day.

Emily Williams

Week 1 day 7: REST

KILLA CORE

WEEK 1 JOURNAL PROMPT: WIN THE DAY

Nicole

LOVED IT! But hated at the same time 😭❤️

Kristyn

WEEK 2 day 1: chest, shoulders, triceps

WEEK 2 DAY 2: BACK & BICEPS

Burned 350+ calories on this one! Great workout!

Rachel

WEEK 2 DAY 3: LEG DAY UP IN HIZZAY

Forgot to track yesterday. Went on a long walk/jog outside for an hour

I did some yoga today. Felt nice to stretch out

Emmie

Week 2 day 4: REST

Well I had to modify a wee bit due to lack of equipment at my apartment gym but loved this.

WEEK 2 DAY 5:  UPPER BODY

WEEK 2 DAY 6: HAMMIES & GLUTES

Week 2 day 7: REST

I will definitely start to be doing this at home. Loved it.

SPICY QUICK ABS🔥

WEEK 2 JOURNAL PROMPT ✍️

My shoulders could barely take it 😅🫣

WEEK 3 DAY 1: PUSH DAY 🙌🏼

Back days are becoming my fav! This was a good one 👏🏼

WEEK 3 DAY 2: BACK & BICEPS BB 😝💪🏼

WEEK 3 DAY 3: LEG DAY LETS GOOO

WEEK 3 DAY 4: REST DAY

Almost let being snowed in defeat my workout today but ended up modifying at home & was still a kicked a$$ workout! 👏🏽

WEEK 3 DAY 5: UPPER BOD 💪🏼

First time doing landmine sumo squats/RDLs and I’m officially obsessed. 😍🙌🏽

Karissa

WEEK 3 DAY 6: Leg dayyyyyy 😝 (with a spicy sled finisher!)

WEEK 3 DAY 7: REST DAY

Spider planks…come on you killed me bc of that😂

WEEK 3: Core WERK circuit 🤌🏼

WEEK 3 JOURNAL PROMPT

WEEK 4 DAY 1: BOOBIES, SHOULDERS & TRICEPS

Back day is easily one of my favs! Loved this one 🤩

WEEK 4 DAY 2: BIZZAYYY DAY 
 (Back & biceps lol)

WEEK 4 DAY 3: REST

I hate leg day but dang did it feel good to do this one!!

Okay I think this is the closest to what I did but worked my quads mostly and hamstrings some and I’m dead. I’m not gonna be able to walk tomorrow. I did it without weights

What the heck was that. Hands down the hardest workout so far.

Tara

WEEK 4 DAY 5: LEG DAY 🦵

Don’t have stairs but did 30 minutes tred 3-3.5mph

Face is a tomato, legs are jello— almost lowered my speed but kept it at a 10 for the last 10 mins & somehow pushed through. 🙌🏽

WEEK 4 DAY 6: STAIRS

Decided to go for a run today for 30 minutes and then did some arms. Only so much I can do in my small gym with 5 ppl😑 but I did do 50 minutes in the gym

WEEK 4 DAY 7: REST DAY

WEEK 4 ABS: Med Ball Ab Circuit

WEEK 4 JOURNAL PROMPT: what sparks joy!?

Madie

WEEK 5 DAY 1: PUSH DAY! 💪🏼

WEEK 5 DAY 2: BACK DAYYY w mega bicep burnout 💪🏼

WEEK 5 DAY 3: LEGS FO DAYS

Another day of this on the tred with incline. Exhausted

Lol did this on my apartment stairs and I’m dead 😅

WEEK 5 DAY 4: STAIRS

WEEK 5 DAY 5: UPPER 💪🏼

Oh. My. God. I know I got some gains from this one🍑🔥

Really liked going heavier for fewer reps!! Great sweat 👏🏼

WEEK 5 DAY 6: LEGS (w hiit finisher)

WEEK 5 DAY 7: REST DAY

WEEK 5 ABS: PLANK CIRCUIT

WEEK 5 PROMPT: NIGHTTIME ROUTINE 🌙

WEEK 6 DAY 1 (CHEST TRICEPS SHOULDERS)

I won’t be able to wash my hair 💪🏻

Megan

WEEK 6 DAY 2: Strong back & chiseled biceps 😤

This one was a killlaaa!! I didn’t think I was gonna make it to the stairs but I pushed thru 😬

WEEK 4 DAY 4: UPPER BODY TONE UP💪🏼

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