Name: Playbook - Kaysi Marshall - DB + Bench Intervals
Uploaded: 2024-01-07T19:56:03.885Z
Duration: 45 min
Description: DB + Bench Intervals

Anthea

Maryna_J

Move 1 - 30 seconds +
Move 2 - Reps prescribed
Repeat each # for 5 rounds in a row 
You need a bench and dumbbells.
••••••••••••••••••••
Set # 1 
1 - Lateral Box Step Off
2 - 10x DB Push-up + Bent Over Row
••••••••••••••••••••
Set # 2
1 - DB Drop Squat Jack
2 - 10x DB Box Step Off R+L + OH Press
••••••••••••••••••••
Set # 3
1 - 1/2 Burpee + Broad Box Jump
2 - 10x Leg Lift + Tuck Up
••••••••••••••••••••
Set # 4 
1 - Ladder Run 
2 - 20x DB Skier Swing
••••••••••••••••••••

5 Rounds:
30 seconds Lateral Box Step Off
10x DB Push-up + Bent Over Row

- Start straddling the box with one foot on each side
- Step up right, then left and down right, then left
- Switch your lead leg each round

Lateral Box Step Off

- Start in a high plank position with dumbbells in hands
- Complete one push-up
- Jump your feet in, bend your knees and row the dumbbells up 
- Keep your back long and straight and keep your knees a little bent

DB Push-up + Bent Over Row

Set 1

5 Rounds:
30 seconds DB Drop Squat Jack
10x DB Box Step Off R+L + OH Press

- Start with one dumbbell in both hands, feet together
- Jump your feet wide and drop into a squat with dumbbell reaching towards the floor
- Jump your feet back together, bring the dumbbell  to your chest and press overhead

DB Drop Squat Jack

- Start on top of the bench with dumbbells in hands
- Step off with one leg, then back up
- Step off with the other leg, then back up
- Press both dumbbells overhead

DB Box Step Off R+L + OH Press

Set 2

5 rounds:
30 seconds 1/2 Burpee + Broad Box Jump
10x Leg Lift + Tuck Up

- Start facing the bench on the floor (a good arms+ distance away from the bench)
- Place your hands on the floor and jump your feet back into a high plank
- Jump your feet back in, lift your chest up
- Jump forward on to the box
- The further away you are from the bench, the more difficult this movement becomes

1/2 Burpee + Broad Box Jump

- Start on your back with your hands tucked under your butt and legs straight out
- Keep your chin tucked and your shoulders up off the bench
- Lift your legs up and lower them back down
- Next, tuck your chest up and bring your knees in, lower back down

Leg Lift + Tuck Up

Set 3

5 rounds:
30 seconds Ladder Run 
20x DB Skier Swing

- Start with feet on sides of box (straddling box)
- Step up right, left and down right left
- Switch your lead leg each round
- Try and move quickly
- Option to complete the ladder run on the floor without a box

Ladder Run

- Start with a dumbbell in each hand
- Push hips back swinging the dumbbells behind you
- Thrust hips forward swinging dumbbells to the front
- Squeeze glutes as you come to full stand

DB Skier Swing

Set 4

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

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