Name: Playbook - Kaysi Marshall - Rowing + Core
Uploaded: 2024-01-07T19:56:03.760Z
Duration: 25 min
Description: Rowing + Core

Maryna_J

4 Rounds:
Row 500 meters
9x DB OH Sit-up 
12x DB Suitcase Sit-up 
15x Straight Leg Extension
18x DB SA OH Sit-up 
21x Reverse Crunch

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

- Hold a dumbbell in both hands, lay on your back on a mat
- Keep your arms straight, sit up bringing the dumbbell overhead
- Lower with control

DB Overhead Sit-Up

- Lay on your back with a dumbbell in both hands
- Start on your back with your elbows bend, dumbbell over your forehead
- Sit-Up and, lift one knee and bring the dumbbell over your shin
- Alternate sides each rep

DB Suitcase Sit-Up

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of the floor
- Lift back up
- Option to lower one leg at a time if needed

Straight Leg Extension

- Lay on your back, hold a dumbbell in one hand
- Keep your arm straight as you sit-up, bringing the dumbbell overhead
- Lower with control and switch sides each rep

DB Single Arm Overhead Sit-Up

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees, straight up over your hips
- From here, raise your hips off the ground, pressing your heels towards the ceiling

Reverse Crunch

Rowing + Core

Lisa

DB + Cardio

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 🥵

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Rebecca

DB Metcon (+ running)

Descending Ladder

Very good full body. Did five rounds but went a little over 30 minutes.

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Oonagh

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

Rowing + Core

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