40 MIN STANDING POWER WORKOUT | With Weights | Dumbbell Full body | + Body Weight Tabata
113,665
Published 2023-01-23
Hey team #everydaywarrior 🔥
are you ready to join me during the next 40 MIN STANDING POWER WORKOUT? I'm sure you can to do it! 💥
We have only standing exercises here, a combination of strength and conditioning, with body weight tabata as finisher. Grab your dumbbells and get ready to smash this workout with me. 💪🏻
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: 2x8 kg dumbbells, a mat is recommended
W O R K O U T - D E T A I L S:
00:00 - 00:13 | Intro
00:14 - 04:18 | WARM UP:
(30 SEC EACH EXERCISE)
DIAGONAL SWINGS
GOOD MORNING
JUMPING JACKS
EASY TWISTED PUNCH
ARM CIRCLES
STANDING WRISTS
ALT. LEG CIRCLE SQUAT
SQUATS
04:19 - 26:10 | CIRCUIT 1:
(40 SEC ON | 10 SEC OFF)
GROUND TO OVERHEAD
GROUND TO OVERHEAD
ALT. REV. LUNGES
ALT. REV. LUNGES FRONT RACK
RDL - CURL
RDL – CURL
ONE ARM PUSH PRESS
ONE ARM PUSH PRESS OPP.
ALT. SIDE SQUAT
GOBLET ALT. SIDE SQUAT
BENT OVER ROWS
ALT. BENT OVER ROWS
UPRIGHT ROW – JUMP
UPRIGHT ROW – JUMP OPP.
OUTER DB WINGS
DB SQUAT SWINGS
CURLING ALT. REV. LUNGES
CURLING ALT. REV. LUNGES DROP SET
DL
ALT. SNATCHES
CROSS CLEAN
CROSS CLEAN OPP.
DROP DOWN SQUAT
DROP DOWN SQUAT
JUMPING JACK
JUMPING JACK VARIATION
CIRCUIT 2:
(3 ROUNDS TABATA HIIT)
20 | 10 SEC
26:11 - 30:37 | TABATA 1:
TOUCH N GO
JUMPING JACK VARIATION
TWISTED PUNCH
TWISTED JAB
BALL SLAMS
4X HEEL TAP – 2X JJ
PLYO TWISTS
3X REACH OVER CRUNCH
30:38 - 34:41 | TABATA 2:
LATERAL SHUFFLE BOXING
FRONT KICK
FRONT KICK OPP.
SKATERS
BOXING JUMPING JACK
SCISSOR JACKS
HIGH KNEES
WOOD CHOPPER
34:41 - 38:50 | TABATA 3:
ALT. SPRINTER JUMPS
SQUAT JUMPS
ROLL PUNCH
SPEED BOXING
HEEL TAPS
LATERAL SHUFFLE KICK
BUTT KICKS
JJ – FLYING STAR
38:51 - 41:58 | COOL DOWN:
ALT. NECK STRETCH
ALT. SRADDLE STRETCH
ALT. GLUTE | SPINE TWIST
HUG
LAY DOWN BREATHE
F O L L O W M E
📹 y o u t u b e | bit.ly/3oCte8s
📷 i n s t a g r a m | bit.ly/3i0eKwp
📱t i k t o k | bit.ly/3sWeQeW
💌 m a i l | business inquiries | [email protected]
💪🏼 c o a c h i n g | bit.ly/3uygeEO
💻 f a c e b o o k | group for daily motivation & tips | 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 re
All Comments (21)
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Kennt ihr schon das Kaykay Phänomen? Nach 26% des workouts bereits schweißgebadet sein (der innere Schweinehund bereits das Gefühl hat done zu sein) und dann trotzdem voll Power durchziehen bis zum Ende, um dann mit dem puren Glücksgefühl auf der Matte zu liegen! Das schafft nur eine! DANKE ❤😊
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Thanks, Kay Kay, I'm so happy you are doing so many workouts with repeat sets. No repeat workouts are fun but I mostly choose repeats because it helps me to feel stronger. I am trying to add muscle and not lose weight so I like the repeats most of the time. I am happy you are doing these so I can train more with you. I love your workouts. Have a wonderful day <3
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🫶🏼🔥Danke für dieses Workout, Kathrin. Das knallt und fordert mit den Tabatas anders. Ich fühl mich richtig gut und starte mit einem Lächeln in den Tag 💪🏼🔥❤️
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You are a great trainer. I'm loosing weight and toning, and people are taking notice. And my confidence is elevated. Thank you soooo much, KayKay. Also, I love this routine. It's perfect for me. Because of my back and foot injuries some days I don't want to transition to the floor during a workout.
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Thank you for this new amazing energy boost! ❤ And for all the cool practices that you share with us in addition to the workouts! 🥰 Now I’m addicted to that feeling of strength and power, to that feeling ready to win any day 🥰 That’s unbelievable how we can become tired from the cool workout in the morning and then be productive and soo energized during the day 🤩🤩🤩 Love starting the days like this with your workouts! 🥰💪🌟
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I love your work outs, sometimes when I don't feel like training I just watch it before doing it, like a quick peak to have an idea what I'm going to be doing , It's incredible how that gives me so much energy. I've been training with your videos for a year now , I'm already at 2x15 lbs or 20 lbs depending on the exercise. Thank you so much !!! :)
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excellent Catherine j'aime tes séance Tabata me font transpirer le bleu te va a ravir !!! 😘😘💪💪
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My favorite part is the twirl!!!!!!!!!!! Please never stop doing that because I do that with you!
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One of my favorite workouts even though ACDF surgery won't allow jumping... #makeityourown Thank you! Some of the best content on YouTube is here!
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Fantastic workout, really needed something without a lot of strain on wrists and back today. Perfect. Thank you x
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Это девчонка надерёт зад, любому громиле на районе 😅😅😅 Я не знаю не один канал , который не включал столько информации!!! Это очень круто!!! Новый год 💙 с мощных новых движений !!! Помню когда я увидела первый раз видео твои, я абалдела 😮, я думала , что никогда (!) в жизни не смогу такое делать , а теперь я выполняю все ее тренировки 💪🏻 любого уровня, я очень горжусь 🥹 собой 💪🏻 ведь у меня теперь тело мечты 💖 Каждый раз я хочу сделать все тренировки 😂
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Danke für den Full body Powerstart in die Woche. Genau das richtige und die Farbe ist der Knaller 🤩💙
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Ich trainiere schon seit fast 7 Jahren .Vor 2 Jahren war ich 5 bis 6 mal die Woche im Gym und habe reines Bodybuilding gemacht . Dann kam Corona und es musste eine neue Lösung her .Denn kein Sport ist auf gar kein Fall eine Option . Irgend wann bin ich denn auf deine Workouts gestoßen und ich muss sagen du hast mich nochmal auf ein neues Level gebracht . Ich habe im Gym auch immer sehr sehr hart trainiert , deswegen kann ich sehr gut mithalten , was mich sehr stolz macht. Ich schreibe hier sehr selten rein , aber ich wollte dir einfach mal danken . Du leistest eine tolle Arbeit und motivierst so viel Menschen dazu Sport zu treiben . Du kannst unheimlich stolz auf dich sein ,das wollte ich dir einfach mal schreiben.
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Love your workouts!! I love weights but there’s something about your TABATA that I just enjoy so much! Thank you for providing these workouts for us💕!
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I have the BIGGEST SMILE on my face!!! This was so much fun, thank you for so much inspiration! You're amazing at what you do ☺️☺️😊
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Oh my god it was so good. Loved the mix of cardio and strength. Loved the first circuit and that kind of repetition but sometimes with opposite and alternating. Love the tabata specially the last one and the music make it even more enjoyable. Feel good and strong. Thank you so so so much KayKay !!!
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Eres la mejor ..sin dudas ...la perfección con la q realizas los ejercicios, me encanta ,gracias por compartir con nosotros tus seguidores de YouTube ..saludos desde cuba
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KayKay you are so motivating and your workouts amazing. I am 64 and taught 8 classes a week preCovid. Rocked this with 6kg set. Now I work out for me and you do the job of trainer so VERY well. Love the music, format, quiet power and serious moves..boxing combos are my favourite! You are an amazing warrior!! Thanks for all you do!!
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A great mix of everything!! Loved this as all your workouts Coach KayKay! Appreciate u so much!! 💖😘🔥✨
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I think, it was the most perfect workout, I have done !!! Just amazing !!! Respect to the Number One coach !!!! 🥰
