Name: Playbook - Kaysi Marshall - DB METCON (+running) 2
Uploaded: 2024-01-07T19:56:04.045Z
Duration: 30 min
Description: DB METCON (+running) 2

Rebecca

Aimee

4 ROUNDS
400 meter Run (as fast as you can)
40x DB Hollow Hold Flutter Kicks
30x Single Arm Plank Jack
20x DB Swing + Reverse Lunge
10x DB Tuck Up + Shoulder Press

Run 1/4 mile. Speed should be 80%, so try to push your pace.

Running substitutes:
500 meter Row
25 calories Air Bike

- Hold the dumbbells in both hands with your arms extended and your shoulders off the ground
- Bring one leg up and down
- Alternate with opposite leg 
- Keep core engaged

DB Hollow Hold Flutter Kicks

- Start in high plank with hands under shoulders, feet close together
- Keeping your core tight 
- Jack your feet out as you reach one arm out in front
- Jump back together and bring your hand down
- Alternate arms each rep

Single Arm Plank Jack

- Start standing with a dumbbell in each hand hanging outside your hips
- Step back to lunge and hinge forward as you swing the dumbbells back
- Step your feet back together and swing the dumbbells up to shoulder height
- Alternate legs each rep

DB Swing + Reverse Lunge

- Start on your back with dumbbells in hands and legs long
- Keeping the dumbbells at your chest, sit up and tuck your knees in to your chest
- When seated with knees bent, press the dumbbells overhead
- Return the dumbbells back to shoulders and lower back down
- Extend your legs long and try to not let them touch the floor

DB Tuck Up + Shoulder Press

Metcon

DB METCON (+running) 2

Lisa

DB + Cardio

Maryna_J

Rowing + Core

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

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 METCON (+running) 2

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