40 MIN DUMBBELL FULL BODY CRUSHER | Christmas Special | 2 Circuits | No Repeat | Strength + HIIT

#trainwithkaykay #fullbodycrusher

Hey team #everydaywarrior 🎄
Merry X-MAS everyone! Get ready for a 40 MIN FULL BODY CRUSHER!
Let's get our workout done - especially on Christmas before coming together with all your loved ones. Just grab your family members 🤗, your dumbbells and join me on the mat! Let's make this body burn. 🔥

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Today I want to give something back to you! We were working on something special the last months. ✨

🎁 G I V E A W A Y - #EVERYDAYWARRIOR PERFORMANCE MAT 🎁
You will be able to WIN a performance mat, that we will launch soon!


WHAT YOU NEED TO DO:
▸ follow me on Instagram & Youtube: @fitness__kaykay
▸ send me a screenshot via Instagram direct message that you have completed the FIT-MAS CALENDAR .
Good Luck everyone!

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Make sure to make this workout as intense as it can be for you.
Get a 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: I as using 2x 20 LB = 9,07 kg per DB, a mat is recommended

W O R K O U T - D E T A I L S:
00:00 - 00:22 | Intro

00:22 - 04:29 | WARM UP:
RUN IN PLACE
CROSS BODY TOE TOUCH
ARM CIRCLES
EASY OH PUNCH
STRADDLE LEG HUG
KANG SQUAT
ALT. LUNGE REACH
CAT-COW

04:36 - 43:40 | WORKOUT:
Circuit 1: 40 sec | 15 sec
SINGLE ARM THRUSTER
SINGLE ARM THRUSTER OPP.
ALT. LUNGES
ALT. REV. LUNGE + CURL
CROSS RDL ONE SIDE
CROSS RDL OPP.
KANG SQUAT
STANDING CLEAN PRESS
1X DL – 1X DL HIGH PULL – 1X POWER CLEAN
STAGGERED RDL
STAGGERED RDL OPP.
DEVIL PRESS
PUSH UP – OPENER
WIDE FLOOR PRESS
NARROW FLOOR PRESS
OH TRICEP EXTENSION
PULL OVER – STAND UP
4X MOUNTAIN CLIMBER – DEVIL PRESS
RENEGADE ROWS
ALT. SNATCHES
PUSH PRESS
ALT. TOE TOUCHES
SQUAT CLEAN
SPLIT SQUAT – PULSE
SPLIT SQUAT – PULSE OPP.
HYBRID SQUAT
HYBRID SQUAT OPP.
WEIGHTED GLUTE BRIDGE WALK
GLUTE BRIDGE PULSES
DB SQUAT SWINGS
SUMO PULSE – JUMP

Circuit 2:
CORE FINISHER: 30 sec | 10 sec
PLANK WALK
WEIGHTED BEAR WALK
DIAGONAL V-UP – KICK
DIAGONAL V-UP – KICK OPP.
RUSSIAN TWISTS
KANUING
PLANK TOE TOUCHES
PLANK DRAGS
PLANK ARM CIRCLE SHIFT
TRAVELING MOUNTAIN CLIMBERS
WEIGHTED DEAD BUGS
WEIGHTED SIDE PLANK
WEIGHTED SIDE PLANK OPP.
PLANK DOWNWARD DOG TRANSITION
TWISTED CLIMBER

43:40 - 47:40 | COOL DOWN:
ALT. NECK STRETCH
DEEP LUNGE OPENER
DEEP LUNGE OPENER OPP.
COBRA
DYNAMIC SCORPION STRETCH
LAY DOWN BREATHE

Music:
Get Snowman by Sia
License ID: aB8vvm7z8JP
Get Ho Ho Ho by Sia
License ID: yQMOePDgN1a https://lickd.lnk.to/EP7tnvID!fitness...
Get Winter Wonderland by Ricky Van Shelton
License ID: aJpPkZxLYGE

P A R T N E R S
🌱 f o o d s p r i n g | get 15% off: kaykayFSG |
[https://www.foodspring.de](https://www.foodspring.de/)
💥 f a v p r e w o r k o u t | Energy Aminos Maracuja | find all my supplements: [https://bit.ly/33zP0At](https://bit.ly/33zP0At)

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.