Name: Playbook - Kelsey Adkins - W1/D3 Sweaty Full Body
Uploaded: 2022-10-23T21:45:38.699Z
Duration: 45 min
Description: W1/D3 Sweaty Full Body

KILLER!! Now I want some of your food recommendations 😍

Julia 

Tougher exercise than mountain climbers or an ab exercise possibly.

Lina

30 push-up burpees was ROUGH. Finished the workout in 25:40 so next time hopefully can beat that!

Rachel Moltz

Tessa

Jessica

Perfect lil workout for when you're short on time! Got a great sweat even at home!!

Kaylah

Crushed it! 🔥🔥🔥 these are my favorite ❤️

Alli

Holy cow!!! Such a good workout! I’m going to go die now…😂

Rhianna

Erika

So challenging! I’m drenched from sweat, but so glad I did this and didn’t give up during the burpees.

Erin

I am dead! I had to decrease some reps but I got it done. So good!

Michele

Chloe

Definitely sweated out the 🍷 I drank last night! 😜

Brooke

Heavy breathing, sweating…was a good one

Sydney

Half hr of hell.  Glad I committed to it and will only reep the benefits.

Jane McLetchie

Compete as a circuit so do one exercise after the other. First round do 30 reps of all exercises, second round do 20 reps, third round do 10 reps, and last round do 5 reps.

- 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
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

- 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

Dumbbell thruster

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

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

Kettlebell swing

Burpee with push-up

Circuit

W1/D3 Sweaty Full Body

Nashwa

Great workout! Easy to modify (if needed). Can’t wait to continue this program!

GypsyLee Buchholz

Faith Siklic

W1/D1 Lower Body

Very challenging at the end BUT so worth it.

Alexandra

The HIIT was BRUTAL but I feel so much better after ⭐️

I have been strength training for about 7 years and these workouts are kicking my butt! I think we get too comfortable in what we are used to. It’s time to get comfortable being UNCOMFORTABLE. Here’s to growth! Great app so far 👏🏼

W1/D2 Upper and HIIT

The burn out at the end was my favorite part. I almost died but I made it through :)

Holy legs!! I think they are still attached but I’m not quite sure as I’m still laying on the floor 🤣🤣🤣

Tamara

W1/D4 Lower Body

My fave workout so far! The clean and jerk variation took me by surprise!

Lisa Coligan

W1/D5 Full Body Strength

Had to take a week off because of being sick and this was a great first day back 💪🏼

Mary Wagner

These leg days are always challenging, love it 🔥🔥

Madison Sharp

Kaitlyn

W2/D1 Lower Body

You are keeping me humble with these workouts

Sarah

Coach Kels continuing to kick my a** even through an app😅🔥

Since I skipped this sweaty full body last week, soccer was cancelled today, I figure why not double up—- that was an another good one!!

W2/D2 Sweaty Full Body

Alicia Gonzalez

W2/D3 Upper and HIIT

Perfect workout! My legs are on fire 🔥🔥🔥

Victoria

Had to sub some exercises because my knee wasn’t feeling it but solid workout nonetheless.

W2/D4 Lower Body

I usually skip over full body workouts because I know how much work they are 😅 but these goals don’t hit themselves so doing the hard stuff because I know the pay off will be amazing

Love a good start to my Sunday.. ❤️‍🔥❤️‍🔥❤️‍🔥

W2/D5 Full Body Strength

At this rate you will be able to bounce a quarter off this booty

W3/D1 Lower Body

Sweaty full body is a blaster workout - feeling proud I completed it!!! One step closer to a Kelsey body 😜

Girl, I met death, shook their hand, and came back to earth drowning in my own sweat.

Kari

W3/D2 Sweaty Full Body

Arms are dead and that HIIT killed me yet again 🤦🏻‍♀️

❤️ how Kelsey added the small HIIT circuit to upper body… this adds up to a whole new level of intensity and feeling smoked!  🔥 💪🏻

My forearms and biceps are shaking. Such a great workout to end my day.

W3/D3 Upper and HIIT

I loved the new moves! I love how the front squats require me to activate my core strongly and really work the lower body muscles!

W3/D4 Lower Body

Sometimes a workout with just and the barbell is much needed!

Ashley

Loves this mix up!! Those shoulder presses are something else!

W3/D5 Full Body Strength

Done a little late and had to modify but still killed my legs.

That was another good one!  🔥 (PS be sure to read workouts as I three in leg extensions not realizing it was hamstring curls 🤦🏼‍♀️ but got those in too!)

W4/D1 Lower Body

Girl you trying to kill me. 

Great workout tho

10/10 always and forever 
Love that Kelsey does her own workouts too. Shows the proof is in the hard work and consistency. Especially after her comeback after giving birth; really makes you realize you can do anything you put your mind to. It was a reality check for me! 🫶🏽

Holy smokes! ❤️‍🔥❤️‍🔥❤️‍🔥

W4/D2 Sweaty Full Body

Late this week for this one and my
completions will be all messed up but it’s all good- and so was the workout . Feeling strong 💪🏻

The HIIT just killed me. These workouts are tough but sooo good!!!

W4/D3 Upper and HIIT

Leg day is an amazing way to start my day! I loved the deficit sumo squat!

My favorite SS in this one 😃😃😃 (elevated deficit sumo squats / RDLs). ❤️‍🔥

W4/D4 Lower Body

❤️‍🔥 FBF! Feeling strong 💪🏻

W4/D5 Full Body Strength

Almost passed out from those 30 second squat holds. Thanks for the burn! 🔥🔥🔥

W5/D1 Lower Body

I initially skipped past this workout on the 6 weeks program, but then I saw Kelsey post this on Instagram yesterday and knew I had zero excuses. It was brutal but glad I came back and did it 😅👍🏼

O.M.G

Kelsey nailed that one. DEAD. Love when I go out with the “last set best set” mindset though. PS mountain climber burpee’s difficult but so much fun, similar to roll back burpees (said no one ever). This is going to my favorites for sure!!

W5/D2 Sweaty Full Body

I have a feeling I'm gonna miss these HIIT finishers when these 6 weeks are up🔥🥵

W5/D3 Upper and HIIT

It wasn’t Bulgarian split squats but the split squat hops that got me like…😫 Holy moly! Dead legs.

W5/D4 Lower Body

Wooo such a hard one, especially after the day prior 😅🔥

I'm sure how, but these workouts keep getting better! We love a full body day👏🏻👏🏻👏🏻

Love #fbfs (full body Friday strength!) crushed it and feeling absolutely incredible ❤️‍🔥

W5/D5 Full Body Strength

Love the feeling of getting stronger in exercises I am not a fan of (barbell hip thrusts). 🤷🏼‍♀️

W6/D1 Lower Body

So amazing! Dripping sweat, which is always the goal for me with HIIT.

Perfect quick workout for at home when I can't make it to the gym👏🏻🔥🥵

W6/D2 Sweaty Full Body

Loved this. Tuesday work done on Sunday… only because wanted to get a good HIIT/cardio run…replaced the HIIT with 110 floors on stair master for #911 🇺🇸

W6/D3 Upper and HIIT

Kelsey’s workouts always leave me in a puddle of sweat. Always challenging but I’m consistently noticing changes & an ability to lift more weight or do more reps

W6/D4 Lower Body

Great workout to start my Saturday off with!!

Switched up my days today for
Full body strength … loved the little push-up/core SS. Definitely feel some shred going on and loving every moment ❤️‍🔥

W1/D3 Sweaty Full Body

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