Name: Playbook - KICK IT With Kay - full bawdy baddies 🔥
Uploaded: 2024-01-01T12:36:37.275Z
Duration: 60 min
Description: full bawdy baddies 🔥

Emma Mathews

Jenna

High intensity sesh today. This one will leave you drenched! Combining Bodyweight and weights to burn fat while maximizing lean muscle mass! Good luck 😘

Alternate between speed 6 and speed 16 every 30 seconds!

Stair master

Complete the following back to back! 

-40 seconds bench jump squats 
-40 seconds weighted Russian twists 
-15 peach push ups 

Rest then Repeat

- Stand with box between your legs (straddling it) 
-jump both your feet to meet in the middle on top of the box (be careful here build up speed once you get comfortable)
-jump both feet off to land in a squat sending hips back and down 
-keep chest lifted

Box step jump squats

- Lean back to about 45 degrees keeping hips as still as possible (optional challenge: raise your legs off the floor)
- Rotate dumbbell from side to side using your obliques to pull you back to start

MODIFICATION: Bodyweight only or rest feet on floor

Dumbbell russian twist

MODIFICATION: on knees 

- Start with your hands just outside the shoulders, hands elevated on a bench 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Step box push-ups

Circuit 1: step circuit

Do each back to back then rest and repeat.

- Stand shoulder width apart
- Place your hands (with medium weights) on the floor in front of you
- Hop back bringing your body to a plank position 
- Hop forward placing your feet on the floor
- Stand up and press dbs towards ceiling

DB 1/2 Burpees

-hold medium dumbells
-hinge from hips bringing chest towards ground 
-send elbows towards back wall and row dumbells towards your belly button keeping spine straight to do TWO rows 

-after two rows come up to starting then complete one RDL sending hips back towards back wall slight bend in knees 

ONE REP= two rows and one RDL.

RDL TO ROW

DO 15 REPS PER ARM PER SET


- Start with db on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Db off the ground allowing it to swing between your legs with one arm 
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow db to swing down and back between the legs
- Moving immediately into the next rep

DB swings

Circuit 2:

Complete 12 reps of deadlifts right into 15 reps of push press back to back! Going for speed here but also controlling form. Last two reps of each should make ya wanna scream!!

High volume here so pick a medium heavy weight that is challenge to complete but you can still control quick reps with good form 


- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine (don’t let back arch!!!)
- press through your feet and pull bar up off ground by thinking about sending legs through the floor 
-Reach full extension keeping your upper body tight

Conventional deadlift

*going to have to pick a lower weight than your deadlifts naturally so just use a ready to go barbell or dbs so you don’t have to keep changing weight between exercises 

- Begin with barbell overhead 
- Lower down to about nose level 
- Dip torso by bending your knees and press dumbbells back up overhead

BB push press

Circuit 3

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

14 alternating reps Per set

- Keep your chest up and hold dumbbells at your sides palms facing forward 
- Step back and bring your knee down until both legs are at 90 degrees as you curl the dumbbells up towards your chest  
- step foot back to starting while lowering dumbbells  back to the initial position 
- Switch legs and repeat

Reverse lunge w/ Bicep Curl

ADVANCED: hold a dumbbell above head 

INTERMEDIATE: extend hands over head behind ears 

BEGINNER: keep upper body laying on ground flat only lift legs 


-keep core tight with legs slightly lifted above ground (low as they can get without letting spine come off the ground- back should NOT arch) 
-think about tilting pelvis towards hip bones/belly button to spine and lift shoulder off ground with hands over head

Hollow body hold

Circuit 4

full bawdy baddies 🔥

So fun that I didn’t realize I was drenched in sweat till the end 😅

Alisha

rylie grace

FULL BODY HIIT 🫶🏼🥵

My arms are going to be noodles tomorrow.

Delayne

UPPER: chest triceps shoulders

Monica

Quads butt hammies, oh my 💥

Anastasia

Whitney Yeauger

BACK ATTACK (w biceps!)

Dying after that full body ending 🥵🔥

Had to use the foam roller after this one lol legs are sore already!

LEG DEMOLISHER w full body burnout 😅💦

Week1 Activity: Serve someone in SILENCE

super challenging BUT those broad jump burpees made me so proud of myself !

She said it wasn’t easy and she meant it 😮‍💨 it def took a lot of self motivation throughout but felt AMAZING after!!

HIIT SESH!

Love challenging myself with the heavier weights!! Good arm pump 💪🏼

PUSH DAY!

Madi

LOWER 🦵🏼🍑

felt off today so did lighter weights and focused more on form and mind muscle connection and ended up having such a good workout!

BACK 🤝 BICEPS

Week 2 Activity: Tell em’ No

Kayla woke up on her birthday and chose violence 🥵🥲😅

For her bday she decided to gift us with the most intense HIIT session ever.. thanks Kay😅🥵

full bawdy baddies 🔥

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