Name: Playbook - Kaysi Marshall - W2/D4 Upper Body 2
Uploaded: 2024-01-07T19:56:03.953Z
Duration: 45 min
Description: W2/D4 Upper Body 2

Lisa

My arms are like jello by the end of this workout

Amanda

Aimee

Maryna_J

Melissa

Warm Up: 5-10 minutes

Superset 1: 5 Rounds
10x DB Chest Fly
20x DB Piston Row 

Superset 2: 4 Rounds
10x DB Tricep Floor Press + Tricep Extension
20x DB Alternating Arm Bicep Curl

Superset 3: 3 Rounds
20x DB Lawnmower Row Alternating
10x Kneeling DB Arnold Press

Superset 4: 2 Rounds
50x Single Arm DB Floor Press Alternating
50x Plank Hand Taps

- Lie on your back with dumbbells in your hands and your arms extended straight over your chest,  palms facing each other
- Lower dumbbells to your sides opening your chest, keeping your elbows slightly bent
- Bring dumbbells back together squeezing your pecs

Dumbbell Chest Fly

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull one dumbbell up, keeping you shoulders square to the floor and your elbow in
- As you lower dumbbell back down, pull the opposite arm up to row, switching simultaneously
- Come down in a controlled motion, do not let your hips or shoulders rotate

Dumbbell Piston Row

Superset 1

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms on floor, elbows close to your ribs, palms facing one another
- Drive dumbbells straight up over chest, then bend at elbows to lower dumbbells towards ears
- Keep elbows tucked in, don't let them flare wide
- Extend elbow and lift dumbbells back up, lower to floor and repeat

Dumbbell Triceps Press + Triceps Extension

- Begin with a dumbbell in both hands
- Curl one dumbbell towards your shoulders 
- Slowly lower down until arm is fully extended
- Switch sides and repeat

Dumbbell Bicep Curl Alternating

Superset 2

- Start with feet in a wide stance, toes turned slightly out
- Place right elbow on right thigh and bend right knee
- Hold dumbbell in left and and row 
- Lower dumbbell, switch hands and sides and repeat

Lawnmower Row Alternating

- Start kneeling with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Kneeling Arnold Press

Superset 3

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower one dumbbell until elbow touches the floor
- Press dumbbell up to starting position, switch arms and repeat

Dumbbell Single Arm Floor Press

- Start in a high plank position
- Take one hand off the floor and touch the opposite hand
- Repeat on the opposite side
- Keep hips and shoulders square to the floor

Plank Hand Taps

Superset 4

W2/D4 Upper 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! 💪🏽

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!

Hayley

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

Jacqui Thomas

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

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/D4 Upper Body 2

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