Name: Playbook - Kaysi Marshall - DB METCON
Uploaded: 2024-01-07T19:56:03.955Z
Duration: 40 min
Description: DB METCON

Lisa

Claudia Howell

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

Kaysi

Set 1
5 Rounds:
8x DB 1/2 Burpee + Deadlift
12x Open Arm Tuck Up
16x Floor Press + Bridge
20x Air Squat + Low Tap
1 minute Wall Sit

Rest 3 minutes

Set 2
5 Rounds:
8x Leg Lift over DB
.10 Sprint
16x Alligator Push-Up
20x DB Skier Swing
1 minute Side Plank Rotation R/L

5 Rounds:
8x DB 1/2 Burpee + DL
12x Open Arm Tuck Up
16x Floor Press + Bridge
20x Air Squat + Low Tap
1 minute Wall Sit

- Start standing with two dumbbells in hands
- Hinge forward and place the dumbbells on the floor outside your feet
- Jump your feet back and stop in a high plank
- Jump your feet in, brace your core, load your heels
- Stand up with the dumbbells

DB 1/2 Burpee + Deadlift

- Start on your back with your arms wide and feet straight out off the floor
- Tuck your knees to your chest, lifting yourself off the floor
- Close your arms to touch under your thighs at the top

Open Arm Tuck Up

- Lie on your back with your feet close to your butt
- Hold your hips up in a bridge position
- Press the dumbbells from the floor to straight over your chest

DB Floor Press + Bridge

- Start with your feet wider than hip width
- Sit down and hold at the bottom of your squat
- Tap one foot in then out, plant the heel and stand up
- Sit down again and repeat the tap on the other leg

Air Squat + Low Tap

- Hold a wall sit with your arms straight over your head

Wall Sit (Arms OH)

Set 1

5 Rounds:
8x Leg Lift over DB
.10 Sprint
16x Alligator Push-Up
20x DB Skier Swing
1 minute Side Plank Rotation R/L

- Lay on your back with two dumbbells stacked by your feet straight in front of you
- Place your hands wide for stability
- Start with your legs on one side of the dumbbells
- Keeping them straight lift your legs up and over to the other side of the dumbbells
- Continue side to side

Leg Lift Over DB

- Run .10 as fast as you can
- If you can't run, any cardio for 1 minute will do

Run .10 miles

- Start in a push-up position with one hand out wide and one hand directly under your shoulder
- Perform a push-up with one elbow tucked in and one out wide
- Walk your hands to switch and repeat for reps
- Modify on your knees

Alligator Push-up

- Start with your feet close and dumbbells in hands
- Hinge forward and swing the dumbbells past your hips
- Drive your hips forward and swing the dumbbells up to shoulder height
- Maintain a slight bend in the knees and a long and straight spine throughout

DB Skier Swing

- Start in a side plank on one elbow
- Without dropping, rotate down to center and then to the other side
- Continue for one minute
- Option to use your knees in a modified plank, extending the top leg long

Side Plank Rotation

Set 2

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

https://kaysimarshallfitness.com/

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

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