Name: Playbook - KICK IT With Kay - upper body & a bit of abs
Uploaded: 2024-05-05T11:52:20.494Z
Duration: 60 min
Description: upper body & a bit of abs

SO GOOD. Literally feel the muscle building as I do this workout.

Braelyn

Complete the following exercises for 45 seconds each, back to back! Two rounds total of each little no rest

Start laying on back 

Extend legs out in front of you low to ground as possible without allowing back to come off the ground or arch 

Use abs to tuck knees in towards chest then extend legs up to the ceiling (think about stamping your feet to the ceiling) while using lower abs to lift your hips 

Control the negative 

Repeat

Bottoms up (hip lifts)

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Core superset

- Grab the handle with your palms facing each other/ use your fingers as “hooks” 
- Lean back slightly, keeping your chest up 
- Bring the handles down to your upper chest engaging back and squeezing your shoulder blades at the top of the movement 
- Pause and return to the initial position with control

Lat Pulldown with V handle

Last two reps should literally feel impossible to complete! Pick weight accordingly each set 

- Start by standing (or sitting) with the barbell at your chin
- Press directly up overhead
- Lower slowly back to starting position

Smith machine shoulder press

- With your chest flat on an incline bench and a dumbbell in each hand
-feet ideally would be planted on the floor for support
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

Complete the following back to back 

-15 cable flies 
-45 seconds of push-ups

*focus on mind to muscle not heavy (I literally didn’t go above 10 lbs) all about the squeeze 

FORM
- Start by standing tall, with feet staggered, and a cable handle in each hand slightly behind your body to get that stretch in shoulder/chest (cable on notch just about shoulder height)
- Bring your hands together engaging your chest 
**think about leasing with ELBOWS and keeping them slightly up, not sagging 
- Pause and let your arms return back to the starting position

Cable chest flies

As many as possible on feet before going to knees 


- Begin in a push up position with hands wide elbows slightly angled back 
- Lower body down to the ground
- Push through your arms to rise back up

push up

CHEST SUPERSET

Complete 15 reps of all three exercises back to back! Then rest 30 seconds and repeat

Elbows forward, and not dropping below shoulder height 

Press light dumbells up to full extension 

Slow, even pace 

These should BURN like crazy after the previous exercise

Db narrow Strict press

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Hold bar with an underhand grip
- Curl bar towards your shoulders
-think about flexing your bicep at the top of each rep! 
- Lower back down and repeat

cable curls

Arms giantset

upper body & a bit of abs

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Awesome set up! Wish I could’ve finished it but my period said, no 😂

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Assisted pull ups had me fatigued the rest of the time 😅

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Lauren Cowley

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🔥🔥 loved this work out. Fun and definitely felt the burn!

Ashley

Was hard to get through this one…which is a good thing!! Feels so good.

Kajsa

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The best upper body day I’ve done yet!!

Whitney Yeauger

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Loved hitting all parts of the upper body with such simple movements!! Amazing!

Anna

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Functional upper body! 💪🏼

Evans

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Worked a lot of the upper body. The go till failure helps make sure you are getting a good lift in without focusing on one muscle group.

upper body & a bit of abs

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