Name: Playbook - Kaysi Marshall - W1/D5 Full Body - Cardio + Core
Uploaded: 2024-01-07T19:56:03.856Z
Duration: 45 min
Description: W1/D5 Full Body - Cardio + Core

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 💪🏼

Hayley

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

Cheryl Perraud

Jacqui Thomas

😰 tired much!! BUT so much STRONGER 😅

Maryna_J

First 5 day streak in over a year! Thanks Kaysi! Even if I had to decrease it to a 20-15-10-5 sequence to ease back in today…looking forward to yoga & a long walk this weekend 🤣

Laurel

I have looked forward to every workout this week! Thank you! 🙌🏻

Claudia Howell

Round 1:
8 minutes Cardio (your choice)
40x Burpee
40x DB Sit-Up 
40x DB Skater
40x Leg Extension

Round 2:
6 minutes Cardio
30x each

Round 3:
4 minutes Cardio
20x each

Round 4:
2 minutes Cardio
10x each

 Rest as needed.

Cardio of your choice. 
Run
Row
Bike
Stairs
Incline Walk

Cardio

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor close to your hands
- Stand up and bring your hands over your head

Burpee

- Begin by lying supine with DB in hands at chest, knees bent, feet in the floor
- Sit up while keeping DB at chest
- Return to Floor with control

Dumbbell Sit Up

- Start with a shoulder width stance, DB in hands
- Leap laterally and let your opposite leg cross behind you, swing DB towards hip
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Dumbbell Skater

- Lie supine on the floor, place your hands under your butt or by your hips
- Raise your legs, keeping your back flat to the ground, lower and lift your legs
- Keep your core tight and glutes engaged

Leg Extension

Round 1

- Start with a shoulder width stance, DB in hands
- Leap laterally and let your opposite leg cross
-cross behind you, swing DB towards jumping leg
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Round 2

Round 3

Round 4

W1/D5 Full Body - Cardio + Core

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

Debbie

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

Lisa

W1/D3 Lower Body 2

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

Trupti

W1/D4 Upper Body 2

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

Melissa

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 !

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/D5 Full Body - Cardio + Core

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