Name: Playbook - Kaysi Marshall - Cardio + Core
Uploaded: 2024-01-07T19:56:03.832Z
Duration: 45 min
Description: Cardio + Core

Aimee

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

Erika

This was so fun and hard! 
I did my last round like this

500 meters
50 mountain climber 
500 meters 
50 Mountian climber

2000 meters 
The rest of the ab series !

ANDREA Keefer

Cardio + Core
3 ROUNDS TOTAL

Cardio (pick one each round):
Run 1 mile
Bike 3 miles
Row 2,000 meters
+
Core:
100x Mountain Climber
75x Alternating Toe Touch
50x Low Plank Hip Drops
25x Reverse Crunch + Leg Extension

To start, choose one cardio option to complete followed by a full set through the core work.  Then round two and three, choose another cardio option (or repeat the same one) followed by the core set.  Beginners can complete one to two rounds.  Have fun!

Cardio - Run

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Alternating Toe Touch

- Start in a low plank position
- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Low Plank Hip Drops

- Lay on your back, place your arms extended by your sides or grab something stable over head
- Keeping your knees bent, lift your hips off the ground 
- Lower your hips and extend your legs long
- Option to extend one leg versus two to modify

Reverse Crunch + Leg Extension

Round 1

Cardio - Bike 3 miles

Round 2

Cardio - Row 2,000 meters

Round 3

Cardio + Core

Lisa

DB + Cardio

Maryna_J

Rowing + Core

Molly

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

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

Jenna

45 minute - DB AMRAP

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! 🙌🏼🥵

Cardio + Core

Community

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