Name: Playbook - KICK IT With Kay - Week 1 day 2: BABY GOT BACK (& biceps lol)
Uploaded: 2024-01-01T12:36:36.827Z
Duration: 60 min
Description: Week 1 day 2: BABY GOT BACK (& biceps lol)

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

Ally

Logan Hannu

Mary Kate

Emma Mathews

i’m a week behind but excited for this challenge !!

Karissa

Emmie

Felt the pump! Another awesome workout. 🙌🏽

Gabby

Brittany

Megan

Ansley Jennings

PULL DAY! One of my fav days of the week. Hitting that back and some biceps. 

Add weight each set if you’re able to while staying within 1-3 from that rep goal

4 rounds total. 12-15 reps of each. Increasing weight each set on the Lat pull downs. (Straight arm pull downs can stay at a medium weight)

FORM
- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats, pausing and flexing your lats for two seconds at the bottom 
-control and release back to the top but don’t “disconnect” at the top- keep tension on the Lat!

Rope straight arm pulldown (with pause)

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
-FLEX AT THE BOTTOM FOR TWO quick seconds (think about squeezing your shoulder blades together)
- Pause and return to the initial position

Wide grip lat pulldown (with pause)

SUPERSET 1

Complete 12-15 reps of each exercise. Rest for 60-90 seconds then repeat three more times!

- attach a wide grip (I’m using a MAG bar but you can use any long & wide bar at your gym)
-Row keeping your elbows out and away from your sides 
-keep shoulders away from your ears 
-try to keep upper body as straight as possible 
-row bar towards your lower rib cage, squeezing your middle back

Seated row (MAG Bar grip)

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope cable curls

Superset 2:

Complete 10 single arm rows on the right arm (medium weight) then immediately 10 on the left, straight into 10 with both arms (medium to heavy weight!)

Rest for 90 seconds then repeats twice more!

*10 REPS EACH ARM PER SET


- Hinge at the hips to lean forward
- Your knees should be slightly bent
-use your opposite hand to support you on a bench 
- Pull the dumbbell up and back towards your belly button (keeping your elbows close to your body)
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row (single arm)

*test your weight here! Go up each set. Medium heavy!

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row (double)

Superset 3

Aim for 10-15 reps each set and increase the weight if you can! Challenge yourself while keeping good form!


- Press your chest against the pad
- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release back to starting position

Hammer strength high rows

Complete 12-15 reps of each!Then rest. Complete 3 rounds total.

Pick a medium weight where the last few reps of each set aren’t impossible BUT very difficult to complete

Aim for 12-15 reps.. last three reps of each set should feel super hard to complete. Pick weight accordingly! 


- As you curl up engage your biceps, flex at the top to make it more effective 
- Lower with a slow controlled movement
-don’t “rest” at the bottom between reps. There should always be tension on the biceps!

Machine preacher curl

--slow and controlled as possible! This is key here.. the less momentum used the more effective! 
- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
-flex at the top

DB hammer curl

Bicep burn

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

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)

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

Loriann

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

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

Kayla

rylie grace

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. 😍🙌🏽

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

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

WEEK 4 DAY 4: UPPER BODY TONE UP💪🏼

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 💪🏻

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

Community

More workouts from KICK IT With Kay