Name: Playbook - Kaysi Marshall - W2/D2 Upper Body 1
Uploaded: 2024-01-07T19:56:03.881Z
Duration: 45 min
Description: W2/D2 Upper Body 1

Lisa

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!!

Hayley

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

Amanda

Oh my goodness, trainer Kaysi!!!! You never disappoint!

Trupti

Melissa

Warm Up: 5-10 minutes

Giant Set 1 - 4 sets
12x DB Floor Press + Pulse
12x DB Triceps Extension (1/3)
12x DB Push Press (1/3)
20x DB L Raise Switches

Giant Set 2 - 4 sets
12x/side Single Leg Quad Stance DB Row 
12x DB Pullover (1/3)
12x DB Bicep Curl + Upright Row
12x/side DB Single Arm Clean & Press

10 Minute AMRAP
12x Push-Up
12x DB Bent Over Row
12x Butterfly Sit-Up

- 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
- Lift dumbbells 1/4 of the way up and then back to floor
- Press both dumbbells up to starting position

Dumbbell Floor Press + Pulse

- Lay on the floor with your legs bent
- Extend your arms straight up over your chest holding two dumbbells
- Bend at the elbow bringing the dumbbells down for 1 count
- Extend your arm lifting back to start position for 3 counts

Dumbbell Triceps Extension

- Begin standing with dumbbell in each hand at shoulders
- Dip torso by bending your knees and press dumbbells up overhead for 1 count
- Lower down to your shoulders, elbows forward of your body for 3 counts

Dumbbell Push Press

- Stand with dumbbells in hands at hips 
- Keep a slight bend at the elbow, lift one arm to the side and one in front
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement and alternate front/lateral each rep, forming an "L"

Dumbbell L Raise

Giant Set 1

- Start in table top position on the floor with dumbbells in hands
- Lift your opposite leg to hip height
- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
- Return to floor and repeat 12x on that side, then switch legs and arms and repeat
- 12x each side

Single Leg Quad Stance Dumbbell Row

- Lie on your back on the floor with one dumbbell in your hands over your chest
- Keep a slight bend at the elbow as you lower dumbbell over your head  for 1 count
- Focus on engaging your lats as your pull the dumbbell back up over your chest for 3 counts

Dumbbell Pullover

- Begin standing with a dumbbell in each hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control
- Alternate between the two movements
- One rep = curl + row

Dumbbell Bicep Curl + Upright Row

- Clean the dumbbell up to your shoulders
- Press dumbbell up overhead
- Complete all 12 reps on one side, then switch and complete on the other arm

Dumbbell Single Arm Clean & Press

Giant Set 2

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-Up

- Stand with dumbbells in hands
- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell Bent Over Row

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Keep your feet on the floor and soles together the whole time

Butterfly Sit-Up

10 Minute AMRAP

W2/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 🙃

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!

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

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

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! 🥵

W2/D2 Upper Body 1

Community

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