Name: Playbook - Kaysi Marshall - 3 Part Mash-Up
Uploaded: 2024-01-07T19:56:03.984Z
Duration: 50 min
Description: 3 Part Mash-Up

Maryna_J

Kaysi

Great way to start the day! Got challenging at the end 🥵

Claudia Howell

Excellent full body workout. Subbed 500m row for run. Catching my breath. Very good

Molly

Part 1 - 20 minutes
1 minute each x 4 sets
-Inchworm + DB Plank Pull Through
-DB Lungester
-Burpee + Shoulder Tap
-DB RDL + Dead Row
-DB Chest Fly + Glute Bridge

Part 2 - 4 Rounds 
400 meter Run
30x KB Swing
20x KB Goblet Squat
10x KB Pullover + Leg Extension

Part 3 - 100 rep Finisher
10x each for 5 sets
-1/2 Burpee + Lateral Jump
-Tuck-Up

- Start with feet hip width apart standing and a DB out in front of you to the side of your body
- Bend forward and place your hands on the floor in front of your feet
- Inchworm walk out to plank
- Pull a DB with an underhand grip through to the other side and repeat on the other arm
- Inchworm walk back to the start

Inchworm + DB Plank Pull Through

- Hold two dumbbells in at shoulder height
- Step forward into a lunge
- Push back
- Step forward into a lunge with the other leg
- Push back
- Squat and press overhead (thruster)
- Repeat lunge/lunge/thruster for 1 minute

DB Lungester

- Start standing
- Bend forward and place your hands on the floor
- Jump back into plank and lower your chest and thighs to touch the floor
- Press up into a high plank, lifting your chest and thighs at the same time
- Perform one shoulder tap on each hand
- Jump your feet in outside your hands
- Jump up to stand and repeat

Burpee + Shoulder Tap

- Stand with two dumbbells in hands, feet hip width apart
- Hinge from your hips and lower the dumbbells down towards the floor
- Keep the db's close to your thighs and keep your knees slightly bent
- Stand up and hinge forward again, this time stopping when dumbbells are at knee level
- Perform one bent over row
- Stand back up and repeat RDL + Dead Row for 1 minute

DB RDL + Dead Row

- Start laying on your back with two dumbbells in your hands over your chest, palms facing one another
- Bend your knees and press your hips up into a bridge
- Perform one chest fly, drawing your arms wide, keeping a slight bend in the elbow
- At the same time lower your hips back to the floor
- Lift the dumbbells back up and lift your hips 
- Repeat for 1 minute

DB Chest Fly + Glute Bridge

Part 1

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell 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

KB Swing

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB Goblet Squat

- Start on the floor laying on your back with a KB in hands over chest and legs straight up over hips
- Keeping a slight bend in the elbow reach the KB overhead as you lower your legs
- Lift back up to start and repeat
- Bend your knees to modify

KB Pullover + Leg Extension

Part 2

Try to complete with little to no rest for all reps!

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body to a plank position 
- Hop forward placing your feet on the floor
- Jump laterally and repeat for the next rep

1/2 Burpee + Lateral Jump

- Lay on your back with your hands by your hips and legs straight out
- Keep your chin tucked
- Lift your upper body off the floor as you tuck your knees in to your chest
- Lower with control and repeat
- Option to touch your feet to the floor in between reps

Tuck Up

Part 3 - 100 Rep Finisher

3 Part Mash-Up

Lisa

DB + Cardio

Rowing + Core

Aimee

Great workout Kaysi as always! This app is perfect when you’re out of town:)

Erika

Cardio + Core

ANDREA Keefer

Squat + Row Countdown

Another awesome workout. The app is perfect for vacation. Thanks KMF

Annette Shaffer

Ascending Ladder - Deadlifts + Bike

Awesome workout in hotel gym. Perfect! Burpee to tred got spicy

30 Minute AMRAP

Anthea

DB + Bench Intervals

Erin

Amazing. Oh how Kaysi has me loving and hating these all at the same time! 

https://kaysimarshallfitness.com/

3 Part Mash-Up

Community

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