Name: Playbook - Kaysi Marshall - Power Hour
Uploaded: 2024-01-07T19:56:04.064Z
Duration: 60 min
Description: Power Hour

Start a clock and try to finish each part in 15 minutes or less.  If you finish early, use the remainder of the time for rest.

Part 1 - 15 minutes
4 Rounds 
Run 200 meters
10x Burpee
10x Box Jump
10x Push-Up
10x KB Swing

Part 2 - 15 minutes
2 Rounds
1 mile Bike
40x Butterfly Sit-Up
40x SA DB Thruster

Part 3 - 15 minutes
4 Rounds 
Run 200 meters
10x Burpee
10x Box Jump Over
10x Box Dips
10x KB SDLHP

Part 4 - 15 minutes
21-15-9-3-9-15-21
Rower Calories
Rower Pikes

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Stand up and bring your hands over your head

Burpee

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jump

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down until your chest reaches elbow height
- Keep your core tight as you lower
- Extend your arms and push up

Push-Up

- Hinge the hips holding a KB with both hands
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

KB Swing

Part 1

- Bike for 1 mile/1600 meters
- Sub in 4 minutes of cardio

Bike

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly Sit-Up

- Start with a dumbbell at one shoulder
- Sit back into a squat
- Stand up and press the DB overehad
- Split the reps between both arms, you should do 20/side when you're done with one set
- You can switch arms whenever you like

SA DB Thruster

Part 2

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Turn around and lower down to the opposite side
- Repeat for 10 reps

Box Jump Over

- Place your hands on the front edge of the box just outside hips
- Move forward off the box with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Box Dips

- Stand with your feet wide with a KB on the floor in front of you
- Hinge forward and bend at the knees to hold the KB
- Stand up, pull the KB high bringing your elbows up and driving your hips forward

KB SDLHP

Part 3 Row Calories

- Place your feet on the seat of the rower and your hands on the floor
- Start in a plank, pike your hips up and lower with control
- Make sure you start far enough back so you have range of motion on the pike up

Rower Pikes

Part 4 Power Hour

Lisa

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! 🙌🏼🥵

Power Hour

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