45 MIN FULL BODY POWER WORKOUT | EMOM | With + Without Weights | Strength + HIIT | Super Sweaty

#trainwithkaykay #fullbodypowerworkout

Hey team #everydaywarrior 🙏🏻
I'm here with another 45 MIN FULL BODY POWER WORKOUT - EMOM STYLE! ❤️‍🔥

EMOM = every minute on the minute. 💥
That means there will be THREE different LEVELS = amounts of reps (depending on which stage | level you are at) and you try to accomplish the reps within one minute. Once you are done with the reps, you REST until the NEW minute starts.
So, it's up to you how many reps you go for and how much rest you will earn. The faster you are, the longer you can REST.

I am using 2x6kg! 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: 2x 6 kg dumbbells , a mat is recommended

W O R K O U T - D E T A I L S:
00:00 - 00:16 | Intro

00:16 - 04:23 | WARM UP | PREHAB:
ARM CIRCLES HAMMIE
WALK OUT COBRA
DYNAMIC CLIMBERS – PUSH BACK
DEEP LUNGE STRETCH
DEEP LUNGE STRETCH OPP.
SQUAT ALT. LEG CIRCLE
DYNAMIC WRISTS
WRISTS

04:23 - 46:12 | WORKOUT:
EMOM 1: 2X ROUNDS

CLUSTERS
STAGE 1: 6x
STAGE 2: 8x
STAGE 3: 10 X

DB PUSH UPS
STAGE 1: 10 X
STAGE 2: 12 X
STAGE 3: 16 X

WEIGHTED HOLLOW SCISSORS (IN TOTAL)
STAGE 1: 60 X
STAGE 2: 70 X
STAGE 3: 80 X

EMOM 2: 2 X ROUNDS

DEVIL PRESS
STAGE 1: 6 X
STAGE 2: 8 X
STAGE 3: 10 X

WEIGHTED WOOD CHOPPER (IN TOTAL)
STAGE 1: 12 X
STAGE 2: 16 X
STAGE 3: 20 X

MOUNTAIN CLIMBERS
STAGE 1: 60 X
STAGE 2: 70 X
STAGE 3: 80 X

EMOM 3: 2X ROUNDS

DB SWINGS
STAGE 1: 16 X
STAGE 2: 18 X
STAGE 3: 20 X

LATERAL DB HOP (IN TOTAL)
STAGE 1: 40 X
STAGE 2: 50 X
STAGE 3: 60 X

PULL OVER LEG RAISES
STAGE 1: 8 X
STAGE 2: 10 X
STAGE 3: 12 X

EMOM 4: 2X ROUNDS

DB SKIPPINGS
STAGE 1: 60 X
STAGE 2: 70 X
STAGE 3: 80 X

JUMPING JACKS
STAGE 1: 16 X
STAGE 2: 20 X
STAGE 3: 30 X

HOLLOW ALT. FLOOR PRESS (IN TOTAL)
STAGE 1: 12 X
STAGE 2: 16 X
STAGE 3: 20 X

EMOM 5: 2X ROUNDS

LEG COMMANDOS
STAGE 1: 6 X
STAGE 2: 8 X
STAGE 3: 10 X

RUSSIAN TWISTS (IN TOTAL):

STAGE 1: 20 X
STAGE 2: 30 X
STAGE 3: 40 X

BURPEES:
STAGE 1: 8 X
STAGE 2: 10 X
STAGE 3: 12 X

EMOM 6: 2X ROUNDS

HALF KNEELING CLEAN PRESS
STAGE 1: 8 X
STAGE 2: 10 X
STAGE 3: 12 X

HALF KNEELING CLEAN PRESS OPP.
STAGE 1: 8 X
STAGE 2: 10 X
STAGE 3: 12 X

ROLL BACK – RANGER:  MODIFED
STAGE 1: 4 X
STAGE 2: 6 X
STAGE 3: 8 X

FINISHER:

30 SEC EACH – NO BREAK
JUMPING JACKS
SCISSOR JACKS
JUMPING JACK VARIATION
BOXING JACKS
PLANK JACKS

46:13 - 50:23 | COOL DOWN:
UNFOLDING WARRIOR
ALT. LEG HUG
LUNGE OPENER
LUNGE OPENER OPP.
STRADDLE SIT SIDE BEND
LYING ALT. KNEE HUG
LAY DOWN AND 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
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💪🏼 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.