Name: Playbook - Kaysi Marshall - W1/D2 Upper Body 1
Uploaded: 2024-01-07T19:56:03.760Z
Duration: 45 min
Description: W1/D2 Upper Body 1

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

Anthea

Megen

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

Aimee

My arms feel like hello. This was brutal but awesome.

Joanna

Lisa

Amanda

Oonagh

What a great workout, Kaysi!  Gotta get those summer arms 💪🏼

Jess

Chelsea

Great upper body! Can’t wait until the next!!

Susan

ANDREA Keefer

There weren’t enough stars! This was awesome! Kaysi thanks for launching this amazing app with all your creativity, knowledge and dedication! 
Trupti Patel-Philadelphia, PA

Trupti

Warm-Up: 5-10 minutes

Superset 1: 4 sets (1 min rest b/t sets)
10x DB Floor Press 
20x Single Arm DB Bent Over Row (10/side)

Superset 2: 3 sets (1 min rest b/t sets)
10x Push-Up + DB Plank Row R/L
20x Single Arm DB Hammer Curl + Shoulder Press Alternating

Superset 3: 3 sets (1 min rest b/t sets)
10x DB Bent Over Wide Row
20x Single Arm DB Chest Fly Alternating

Superset 4: 4 sets (no rest b/t sets)
10x DB Overhead Triceps Extension
10x DB Rotational Bicep Curl

Finisher: 2 sets (30 seconds rest b/t sets)
45 seconds Walking Plank Up/Down
45 seconds Kneeling Single Arm Upright Row Alternating

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
- Switch arms after 10 reps

Dumbbell Single Arm Bent Over Row

Superset 1

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and perform plank row on each side
- Option to use your knees

Push-Up + DB Plank Row R/L

- Begin with a dumbbell in both hands
- Curl dumbbell towards your shoulder
- Press overhead keeping a neutral grip
- Slowly lower down until arms are extended
- Switch sides and repeat

Single Arm DB Hammer Curl + Shoulder Press Alternating

Superset 2

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up and draw your elbows wide
- Squeeze between the shoulder blades
- Come down in a controlled motion

DB Bent Over Wide Row

- Lie on your back with your arms extended and palms facing each other
- Keeping your elbow slightly bent, lower one arm wide until your upper arm touches the floor
- Bring dumbbells back over chest
- Switch sides and repeat

Single Arm DB Chest Fly Alternating

Superset 3

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head toward the base of your neck
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell Overhead Tricep Extension

- Begin with a dumbbell in both hands facing your hips
- Curl dumbbells towards your shoulders, rotating your palms up 
- Slowly lower down until arms are extended, stop at your hips

Dumbbell Rotational Bicep Curl

Superset 4

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement
- Keep your hips square to the floor
- Feet in a wide stance helps maintain square hips

Walking Plank Up/Down

- Start in a tall kneeling position with dumbbells in hands facing your thighs
- Draw one elbow high and wide toward your lower chest until elbow reaches shoulder height
- Return to start and switch sides

Kneeling Single Arm Dumbbell Upright Row

Finisher

W1/D2 Upper Body 1

Awesome workout, really feeling the burn!

Britt

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

W1/D1 Lower 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!

Hayley

W1/D3 Lower Body 2

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

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

Jacqui Thomas

W1/D5 Full Body - Cardio + Core

Randi

Maryna_J

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

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! 💪🏼

Claudia Howell

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

Melissa

W3/D1 Lower Body 1

Laurel

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

Rachel Menges

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

Kaysi

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

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/D2 Upper Body 1

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