Name: Playbook - Kaysi Marshall - Power Hour
Uploaded: 2024-01-07T19:56:04.039Z
Duration: 60 min
Description: Power Hour

Oonagh

Aimee

My favorite way to use an hour in the gym! This is a must try! 🙌🏼🥵

Kaysi

This workout is 1-hour broken down into 6, 10-minute parts. I love this format and hope you do too!

💥Minutes 0:00-10:00
Cardio 10 minutes

💥Minutes 10:00-20:00
10 Minute EMOM
Even Minutes: 15x Leg Press
Odd Minutes: 6x Push-Up + Renegade Row

💥Minutes 20:00-30:00
Cardio 10 minutes

💥Minutes 30:00-40:00
10 minute EMOM
Even Minutes: 8x MB Slam + Reverse Lunge
Odd Minutes: 40 second Weighted Plank

💥Minutes 40:00-50:00
Cardio 10 minutes

💥Minutes 50:00-60:00
10 minute EMOM
Even Minutes: 10x 1/2 Burpee + Plate G2OH
Odd Minutes: 15x Decline Sit-up

0:00-10:00 Cardio

Complete the reps prescribed at the top of each minute, use the remainder of the time to rest. Switch off between the two moves for even and odd minutes.

- Place feet on platform slightly wider than hip width apart
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

15x Leg Press

- Begin in push up position with dumbbell in each hand
- Maintain square hips to the floor and engage your core throughout the movement 
- Perform one push-up, press back up 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side

6x Push-Up + Renegade Row

10:00-20:00 EMOM

-Choose another cardio different from the first set
- I used the upright bike

20:00-30:00 Cardio

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Step back and perform one reverse lunge on each leg
- Pick the ball back up and repeat sequence

8x MB Slam + Reverse Lunge

- Grab a weight plate, or sandbell and place on your back
- Lower down to your and place your elbows directly under your shoulders
- Keep entire body tight as you hold position for time
- Option to not use extra weight

40 sec Weighted Plank

30:00-40:00 EMOM

- Choose a third cardio
- I used the treadmill for incline walking

40:00-50:00 Cardio

- Place a larger plate on top of a smaller plate so you can grab the plate easily without smashing your fingers
- Stand behind the plate and bend forward to place your hands on the plate as you jump back into plank
- Jump your feet back in, grab the plate and take the plate from the ground to an overhead position
- Repeat sequence

10x 1/2 Burpee + Plate G2OH

- Lie flat on your back on a decline bench with feet locked in
- Sit-up and tap the foot holder
- Lower back down and touch by your ears
- Perform 15 reps

15x Decline Sit-Up

50:00-60:00 EMOM

Power Hour

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!

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.

Power Hour

Community

More workouts from Kaysi Marshall