#trainwithkaykay #fullbodycrusher

Hey team #everydaywarrior 🔥
get yourself ready to sweat with this 60 MIN FULL BODY CRUSHER! Let's make our whole body & those muscles burn! Grab your dumbbells, your mat, something to drink & Let's Go! 💥

Make sure to make this workout as intense as it can be for you.
Grab your mat, something to drink and let's get ready to sweat! 💦

Win your day - no matter when! 🫶🏻

Remember: we all are different, so are our levels of fitness. Make every single workout YOUR OWN. It is really important to make sure to maintain a proper form while exercising. Feel free to modify some exercises (such as slowing down, no jumping etc.) or rest some more if you need to. 🙏🏼

▸ warm up & cool down on top
▸ equipment: 2x10kg & 2x6kg, a mat is recommended

W O R K O U T - D E T A I L S:
00:00 - 00:15 | Intro

00:15 - 04:27 | WARM UP:
TWIST
ARM CIRCLES HAMMIES
SQUAT ALT. LEG CIRCLE
WALK OUT OPENER
WRISTS
CAT-COW
JUMPING JACK
SQUAT ALT. HEEL RAISE


04:27 - 01:04:20 | WORKOUT:

04:27 - 22:27 | 1. CIRCUIT – LOWER BODY:
(2X 10 KG, 45 SEC ON, 15 SEC OFF)
HYBRID SQUAT
HYBRID SQUAT OPP.
2X LEAN FORW. SUMO PULSES
REV. LUNGES ONE SIDE
SHORT LUNGES SAME SIDE
SPLIT SQUATS
REV. LUNGES OPP.
SHORT LUNGES SAME SIDE
SPLIT SQUATS
RDL
2X STAGGERED RDL - SQUAT
2X STAGGERED RDL - SQUAT OPP.
GLUTE BRIDGES
SINGLE LEG GLUTE BRIDGES EXTEND
SINGLE LEG GLUTE BRIDGES EXTEND OPP.
FROG PUMPS
HYPER LEGS
REV. FROG LIFT HOLD

22:27 - 42:50 | 2. CIRCUIT - UPPER BODY:
(2X 6KG, 45 sec ON, 15 sec OFF)
ALT. ARNOLD PRESS
FRONT RAISE - DRIVER
LATERAL RAISES
DIAGONAL FRONT RAISES
RAINBOW RAISES
BICEPS CURLS
ALT. REV. HAMMERS
UPPER HALF CURLS
ZOTTMAN CURLS
OH TRICEP EXTENSION
OH TRICEP EXTENSION OPP.
BENT OVER TRICEP KICKBACK
BENT OVER TRICEP KICKBACK OPP.
BENT OVER STRAIGHT ARM RAISE
SUPP. BENT OVER ROWS
SUPP. BENT OVER ROWS OPP.
RENAGDE ROWS
PUSH UP REACH
KNEELING DIAMOND PUSH UP
PIKE PRESS

42:50 - 01:04:20 | 2. CIRCUIT - HIIT:
(30 / 15)
2X JUMPING JACK – STRAIGHT JUMP
INNER OUTER SHUFFLE
PLYO TWISTED SQUAT
LOW KICK BLOCK – KICK
LOW KICK BLOCK – KICK OPP.
RANGER CROSS BOXING
KICK THROUGH
SIT UP – 2X BOXING
ALT. TOE TAPS
CRAB TOE TOUCH
SUPPORTED IN + OUT CRUNCH
ALT. HOLLOW HOLD
LOW SIDE PLANK CRUNCH
LOW SIDE PLANK CRUNCH OPP.
TWISTED PUNCH | JAB
COMMANDO BURPEE
4X PLANK JACK DONKEY KICK
MOUNTAIN CLIMBERS
LATERAL HIGH KNEES
180 BURPEE
4X BUTT KICKS 2X JUMPING LUNGES
BOXING
DOUBLE HEEL TAP RANGER
JUMPING JACK VARIATION
FAST FEET
SIDE BALL SLAMS
DOUBLE HOP – DROP DOWN LUNGE
BURPEE TUCK JUMP


01:04:20 - 01:08:36 | COOL DOWN:
(30 SEC EACH)
ALT. SIDE BEND
LEAN FORWARD
DEEP LUNGE OPENER
DEEP LUNGE OPENER OPP.
ALT. SCORPION STRETCH
ALT. HAMMIE EXTEND
LAY DOWN BREATHE



F O L L O W M E
📹 y o u t u b e | https://bit.ly/3oCte8s
📷 i n s t a g r a m | https://bit.ly/3i0eKwp
📱t i k t o k | https://bit.ly/3sWeQeW
💌 m a i l | business inquiries | [email protected]
💪🏼 c o a c h i n g | https://bit.ly/3uygeEO
💻 f a c e b o o k | group for daily motivation & tips | https://bit.ly/3iRMAop

All the Love. All the Energy.
Yours,
KayKay 🤍

D I S C L A I M E R:
This channel is for improvement of our fitness and health.💪🏼 Make sure to check your health with a professional medic before start exercising to avoid injury or harm.You are performing the fitness exercises without supervision, so you are performing on your own risk. My advice for you is to start with the simple (alternative) exercises and make sure to feel save before performing the advanced exercises. Fitness__KayKay will not be responsible or liable for any injury or harm you sustain as a result of this video.