Name: Playbook - Kaysi Marshall - Squat + Row Countdown
Uploaded: 2024-01-07T19:56:03.846Z
Duration: 30 min
Description: Squat + Row Countdown

Molly

ANDREA Keefer

50-40-30-20-10 
Air Squat + Row (Calories)
14x KB Staggered Push-Up
14x KB Overhead Wide Leg Roll-Up

Start with 50x Air Squat + 50 calories rowing, then do 14x push-up and roll-up.  Next round do 40x Air Squat + 40 calories, plus 14x push-up and 14x roll-up.  Continue each round taking 10 reps off the air squat + row. Rest as needed.

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

- 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)

- Start in a plank position and place one hand on KB
- Bend at the elbows to come down
- Complete 7x on one side, then switch hands and complete 7x on the other side

KB Staggered Push-Up

- Begin by lying supine with arms extended straight up and KB in hands
- Feet should we straight and wide
- Sit up one vertebrae at a time while keeping KB overhead

KB Overhead Wide Leg Roll Up

Round 1

Air Squat

Row (Erg)

Round 2

Round 3

Round 4

Round 5

Squat + Row Countdown

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

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! 🙌🏼🥵

Squat + Row Countdown

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