Name: Playbook - Kaysi Marshall - W1/D1 Lower Body 1
Uploaded: 2024-01-07T19:56:03.746Z
Duration: 45 min
Description: W1/D1 Lower Body 1

Awesome workout, really feeling the burn!

Britt

Pick the heavy weight! Regretting having my gym in the basement after this workout 🙃

Anthea

Megen

Phew! Tough but worth it! Now will I be able to walk up my basement stairs?

Kelly Cranstoun

Lisa

2 days later and my legs are SORE! Thanks for a great workout!

Great 1st workout with Kaysi! Challenging, but ample rest time to give your best the next round. Boy were those wall sits a burnout! Can’t wait to continue her program 🙂

Hayley

Legs are on fire! Another killer workout, love the timer🙌🏻

Jacqui Thomas

Wow! My legs are burning! I hope they hold me up for the rest of the day!

Becky

Incredible workout!! Can’t wait to start day 2 tomorrow. ❤️💪🏼

Jess

Maryna_J

Amazing workout! Scaled it back for a beginner mama! #jellolegs

Chelsea

Day 1 was great Kaysi! Love the timer feature! Making me a priority again…goal: doing ‘something’ everyday. Thanks for helping me get there!!!

Laurel

Wall sits at the end were a KILLER! Great workout!

Nikki

Susan

Great workout Kaysi! Excited to try the rest. I know my legs will be sore tomorrow!

Rachel Menges

ANDREA Keefer

So great! Felt like I was back working out with you! Very user friendly, and I love having a timer right there! Looking forward to tomorrow’s workout! 💪🏼

Claudia Howell

Awesome first workout! Challenging, easy to follow, great guidance!

Melissa

Loved it! Great start to the next 6 weeks! 🙌🏼

Kaysi

Welcome to Day 1 of KMF Strong 1.0!

Warm-Up: 5-10 minutes

Superset 1: 4 sets (1 min rest b/t sets)
10x DB Squat 
20x Forward Lunge Alternating

Superset 2: 3 sets (1 min rest b/t sets)
10x DB Romanian Deadlift
20x Curtsy Lunge

Superset 3: 3 sets (1 min rest b/t sets)
10x DB Sumo Squat
20x Lateral Walking Air Squat

Superset 4: 4 sets (no rest b/t sets)
10x DB Glute Bridge
10x Bridge March

Finisher: 4 sets (30 seconds rest b/t sets)
45 second Wall Sit

10x Dumbbell Squat
20x Forward Lunge Alternating

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Dumbbell Squat

- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Alternate legs each rep

Dumbbell Forward Lunge

Superset 1

- Start with dumbbells in your hands 
- Slowly lower the weight with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell Romanian Deadlift

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Alternate legs each rep

Curtsy Lunge

Superset 2

- Stand in a wide stance with your feet wider than your hips and your toes turned slightly out
- Hold a heavy dumbbell or two dumbbells between your legs in front of you
- Lower into a squat, reach dumbbell(s) to the ground
- Stand up to full extension

Dumbbell Sumo Squat

- Stand with feet together 
- Step one foot out slighter wider than hip 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 and step your feet back together
- Your knees should be inline with your toes
- Alternate sides each rep

Lateral Stepping Air Squat

Superset 3

- Lay on the floor with your legs bent
- Place dumbbell(s) on your hips
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

DB Glute Bridge

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up towards your chest, alternating legs each rep

Glute Bridge March

Superset 4

- Sit against a wall with your legs and hips bent at 90 degrees
- Your heels should be in line with your knees
- Hold for time

Wall Sit

W1/D1 Lower Body 1

So good! Quick and effective if you lift heavy! 💪

Did this for 2nd time and was able to go much heavier! 💪🏽

Aimee

W1/D2 Upper Body 1

Debbie

Only the best workouts from Kaysi 💪🏼 Great mix of difficulty and loved the set split to keep you always moving and engaged!

W1/D3 Lower Body 2

Such a great combination of exercises. I worked until exhaustion!

Trupti

W1/D4 Upper Body 2

DRIPPING SWEAT! 😅 Great ladder workout to get your heart pumping and dynamic movements. Was intimated to start the 40x burpees but when you finish the final 10 you feel amazing and accomplished 💪🏼

That was hard but great. For the skater part, is every skater one or is right/left one

Cheryl Perraud

W1/D5 Full Body - Cardio + Core

Randi

W2/D1 Lower Body 1

I have worked out with some of the top fitness professionals across the US and Kaysi is among the best in the industry 😊 Workout after workout, Kaysi is extremely knowledgable and talented at programming workouts that are fun, engaging, effective AND challenging! CANT WAIT TO SEE WHERE SHE GOES!!

I didn’t know i could sweat so much during an upper body workout

Amanda

W2/D2 Upper Body 1

This workout will tone your legs in no time 🦵🦵🔥🔥

W2/D3 Lower Body 2

My arms are like jello by the end of this workout

W2/D4 Upper Body 2

Perfect exercise sets to start the day! 💪🏼

Loving this program so far! I’ve done a lot of programs and so far,I like this one the best!!

W2/D5 Full Body - Cardio + Core

W3/D1 Lower Body 1

W3/D2 Upper Body 1

W3/D3 Lower Body 2

Another awesome workout! Never been disappointed

It was amazing! Definitely kicked my 🍑

W3/D4 Upper Body 2

Rebecca

W3/D5 - Full Body - Cardio + Core

W4/D1 Lower Body 1

I love this app! I can see a HUGE difference in my body. It works 🔥🔥🔥

W4/D2 Upper Body 1

Annie

W4/D3 Lower Body 2

This was the perfect amount of burn and sweat!! 💪🏽💪🏽

W4/D4 Upper Body 2

Loved this one! Turned the runs into sprints! 🔥

W4/D5 Full Body - Cardio + Core:

W5/D1 Lower Body 1

W5/D2 Upper Body 1

W5/D3 Lower Body 2

Another week of amazing workouts done !!! Thank you !

W5/D4 Upper Body 2

I love these “power hour” style workouts. Makes the hour go by quick. 😅

W5/D5 Full Body - Cardio + Core

Pushed myself with 25lb. weights the entire time! 🔥Never miss a Monday!! 💪🏼

W6/D1 Lower Body 1

Great workout! Easy to follow and a good burn

Oonagh

Wow, that finisher was tough!!Great workout!

W6/D2 Upper Body 1

W6/D3 Lower Body 2

I’ve always loved tabata….after this workout, I have a love/hate relationship now :) SO good

Talk about “burn out “ . 
Lots of “ WTF” today !!! 💪💪💪

W6/D4 Upper Body 2

That was great! Those 100 reps at the end were tough! 🥵

W1/D1 Lower Body 1

Community

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