Name: Playbook - Kaysi Marshall - DB + Cardio
Uploaded: 2024-01-07T19:56:03.746Z
Duration: 60 min
Description: DB + Cardio

Lisa

Cardio: Pick one 
Run 800 meters / Bike 1.5 Miles / Row 50 calories
Part 1: 5 Rounds
6x Pull-Up
12x DB Sit-Up
18x DB Forward Lunge

Cardio: Pick one 
Run 800 meters / Bike 1.5 Miles / Row 50 calories
Part 2: 5 Rounds
6x DB Push-Up + Squat Clean
12x DB Plank Row
18x Cross Body Sit-Up

Cardio: Pick one 
Run 800 meters / Bike 1.5 Miles / Row 50 calories
Part 3: 5 Rounds
6x Plank Shoulder Tap + Plank Frogger
12x DB Hold + Knee to Elbow + Leg Extension
18x 2 DB Swing

Cardio: Pick one 
Run 800 meters / Bike 1.5 Miles / Row 50 calories
Part 4: 5 Rounds
6x Wall Walk
12x DB Bent Over Row
18x DB Skater

Run 800 meters / Bike 1.5 Miles / Row 50 calories
If none of these are available, choose any cardio for 4 minutes.

Cardio

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended
- Use the barbell in the rack for a modified set up or a band for assistance

Pull-up

- Lay on your back with a dumbbell in both hands straight up over your chest
- Sit up to a seated position, lower with control

DB Sit-Up

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Alternate legs each rep

DB Forward Lunge

Part 1

- Hold a pair of dumbbells and start in plank position
- Perform one pushup (modify on knees if needed)
- Jump your feet in and stand up
- Clean the dumbbells to your shoulders
- Perform one squat 
- Lower the weights back to the floor and start again

DB Push-Up + Squat Clean

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips square to the floor

DB Plank Row

- Lay on you back and reach your legs long
- Reach one arm long overhead and sit up to touch your opposite foot
- Lower back down with control and switch sides after 9 reps
- Try to keep your arm and leg long throughout the movement

Cross Body Sit-Up

Part 2 Plank Shoulder Tap + Plank Frogger

DB Hold + Knee to Elbow + Leg Extension

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbells to about shoulder height

DB Swing (2 DB's)

Part 3

- Begin laying with your chest on the floor and feet touching the wall
- Push yourself up into a plank and walk your hands towards your feet and walk your feet up the wall
- Try to get your chest to touch the wall
- Modify with an inchworm push-up

Wall Walk

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB Bent Over Row

- Start with a shoulder width stance and a dumbbell in your hands
- Leap laterally and let your opposite leg cross
cross behind you, rotating with the dumbbell
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for 18 reps

DB Skaters

Part 4 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

Molly

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

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! 🙌🏼🥵

DB + Cardio

Community

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