Name: Playbook - Kaysi Marshall - W1/D3 Lower Body 2
Uploaded: 2024-01-07T19:56:03.832Z
Duration: 45 min
Description: W1/D3 Lower Body 2

Debbie

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

Hayley

Lisa

Amanda

Jacqui Thomas

Maryna_J

Chelsea

This was awesome! 🙌🏻 Great combos and loved the different AMRAPS!

Claudia Howell

20x DB Goblet Squat + 10x Bottom 1/2 Squat Pulse

AMRAP 1 - 7 minutes
15x DB Swing
20x Lateral Lunge

20x DB Goblet Squat + 10x Bottom 1/2 Squat Pulse

AMRAP 2 - 7 minutes
10x DB Drop Squat
20x Reverse Lunge + High Knee (10/leg)

20x DB Goblet Squat + 10x Bottom 1/2 Squat Pulse

AMRAP 3 - 7 minutes
10x DB Calf Raise
20x DB Donkey Kick (10/leg)

20x DB Goblet Squat + 10x Bottom 1/2 Squat Pulse

AMRAP 4 - 7 minutes
10x DB Hamstring Curl
20x Single Leg Glute Bridge (10/leg)

20x DB Goblet Squat + 10x Bottom 1/2 Squat Pulse

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell Goblet Squat

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Lift halfway back up and return to the bottom
-Pulse for desired reps

Bottom 1/2 Squat Pulse

- Stand with one dumbbell in your hands and feet wider than shoulder width apart
- Hinge at the hips, reach dumbbell through your legs
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbell to about shoulder height

Dumbbell Swing

- Start with your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Alternate legs each rep

Lateral Lunge

AMRAP 1

- Begin with your feet close and one dumbbell in your hands
- Jump your feet wide and drop into a sumo squat
- Keep your chest up, aim to drop your thighs parallel with floor
- Drive your heels into the floor and jump back to standing with your feet together

Dumbbell Drop Squat

- Keep your chest up and start standing with your feet together
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up to hip height
- Lower back to the initial position 
- Complete 10 reps on one leg and then switch sides

Reverse Lunge + High Knee

AMRAP 2

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf
- Control the lowering and return your heels to the ground

Dumbbell Calf Raise

- Start in tabletop position, hands in line with shoulders, knees under hips
- Place one dumbbell behind your knee
- Raise your leg engaging your glute, bringing your knee to hip height
- Keep your hips square to the floor and keep a neutral spine
- Switch legs after 10 reps

Dumbbell Donkey Kick

AMRAP 3

- Lie on your stomach, place a dumbbell behind you on the floor 
- Hold the dumbbell between both feet and lower your chest to the floor
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings
- Lower with control

Dumbbell Hamstring Curl

- Raise one leg off the ground, place your opposite foot on the floor and walk your heel close to your butt
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
- Switch sides after 10 reps

Single Leg Glute Bridge

AMRAP 4

W1/D3 Lower Body 2

Awesome workout, really feeling the burn!

Britt

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

Anthea

Megen

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

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

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

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 !

ANDREA Keefer

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

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/D3 Lower Body 2

Community

More workouts from Kaysi Marshall