Name: Playbook - Kaysi Marshall - 45 minute - DB AMRAP
Uploaded: 2024-01-07T19:56:03.975Z
Duration: 45 min
Description: 45 minute - DB AMRAP

This is such a good 45 minute workout. Wow! Good to be back on the rower.

Molly

Jenna

45 minute AMRAP
Complete as many rounds of the following set as you can on a 45 minute clock. 

3 minutes Cardio
6x Inchworm + DB Plank Row
12x DB Skier Swing + OH Press
18x Bench Reverse Crunch
24x Plyo Step Up
30x Bench Plank Hop Over

Your choice: run, bike, row, elliptical, stairs

Cardio

- Start standing with dumbbells on the floor in front of you 
- Hinge forward from the hips and place your hands on the floor
- Walk out into a high plank and place your hands on the dumbbells
- In plank do one row on each arm, keeping your hips and shoulders square to the floor
- Leave the dumbbells and walk you hands back to your feet, keeping your legs as straight as you can
- Stand up and repeat

Inchworm + DB Plank Row

- Start with a dumbbell in each hand
- Push hips back swinging the dumbbells behind you, keep your back long and straight
- Thrust hips forward swinging dumbbells to the front and bring to your shoulders
- Press the dumbbells overhead
- Bring dumbbells down and repeat the pattern

DB Skier Swing + OH Press

- Lay on your back on a bench
- Grab the bench by your head 
- Keeping your knees bent, lift your hips off the bench
- Control back down to lower your hips and repeat

Bench Reverse Crunch

- Stand in front of a box/bench
- Step up to full extension, driving your opposite knee up and hopping off the stepping leg
- Keep your chest up
- Lower to ground and repeat with other leg

Plyo Step Up

- Use a narrow bench (not a box)
- Place your hands at the front and start with your feet on one side together
- Put your weight into your hands and jump your feet up and across to the other side 
- Option to do this on the floor jumping over a dumbbell

Bench Plank Hop Over

45 Minute AMRAP

45 minute - DB AMRAP

Lisa

DB + Cardio

Maryna_J

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/

Trupti

30 Minute AMRAP - DB

Claudia Howell

Love this workout - I went heavy for part 1…. 🥵 got really spicy!

Kaysi

DB METCON

If you had a rough week and just need a quick win, this is it.

I loved that workout! 😃 Quick and spicy 🌶 that final round! 🙌🏻

Weight Plate Metcon

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

3 Part Mash-Up

Rebecca

DB Metcon (+ running)

Descending Ladder

Very good full body. Did five rounds but went a little over 30 minutes.

Rowing + DB - 30 Minute AMRAP

Oonagh

My favorite way to use an hour in the gym! This is a must try! 🙌🏼🥵

45 minute - DB AMRAP

Community

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