Name: Playbook - Kaysi Marshall - W3/D2 Upper Body 1
Uploaded: 2024-01-07T19:56:03.982Z
Duration: 45 min
Description: W3/D2 Upper Body 1

Lisa

Cheryl Perraud

Laurel

I may not be able to lift anything the rest of the day!! 🔥

Aimee

Part 1 - 4 sets (1 min rest b/t sets)
1 minute DB Floor Press - R/L/Double
30 sec Walking Push-Up
15 sec Push-Up Hold

Part 2 - 4 sets (1 min rest b/t sets)
1 minute DB Bent Over Row - R/L/Double
30 sec Plank DB Pull Press T Rotation
15 sec Superman Hold

Part 3 - 8 sets (30 sec rest between sets)
10x DB Bicep Curl
10x DB OH Tricep Extension
10x DB OH Shoulder Press

Finisher - 5 sets (no rest)
10x Push-Up Jack
10x Seated DB Ground to Overhead

- Lie on the floor on your back with your knees bent, dumbbells in hands over your chest
- Lower your right arm to the floor, press up
- Lower your left arm to the floor, press up
- Lower both arms to the floor, press up
- Repeat sequence

Dumbbell Floor Press - R/L/Double

- Start in a high plank position with hands close together
- Walk one hand out and lower into a push-up, walk back in and switch arms
- Option to complete exercise on knees for modification

Walking Push-Up

- Start in high plank position with hands a little wider than shoulder width apart
- Lower down into the bottom of a push-up
- Hold for 15 seconds
- Option to drop to knees for modification

Push-Up Hold

Part 1

- Start standing with dumbbells in your hands 
- Hinge forward from the hips, lowering your torso until parallel with floor
- Keep your spine long and straight and your knees bent
- Row the right dumbbell, then the left, then both together 
- Lower weight until you feel a stretch in your hamstrings
- Repeat sequence

Dumbbell Bent Over Row - R/L/Double

- Start in a high plank position with one dumbbell between your hands
- Grab the dumbbell with one hand, pull the dumbbell to your shoulder, rotate your body and press the dumbbell towards the ceiling
- Reverse the move and switch sides
- Option to complete movement on your knees

Plank Dumbbell Pull Press T Rotation

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Hold at the top

Superman Hold

Part 2

- Begin with a dumbbell in both hands, palms facing forward
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell Bicep Curl

- Start standing with one dumbbell in hands overhead
- Keeping your elbows in, lower dumbbell to the base of your neck
- Engage triceps as you extend your arms
- Keep core tight

Dumbbell Overhead Triceps Extension

- Start standing with dumbbells at shoulders
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell Shoulder Press

Part 3

- Start in high plank position with your feet together
- Lower into a push-up and jump your feet out
- Push back into plank and jump your feet in
- Option to perform push-ups on knees and then plank jack after

Push-Up Jack

- Start seated with your legs wide and one dumbbell in one hand on floor
- Bracing your core, pull dumbbell up toward your shoulders and over your head
- Lower the dumbbell back to ground and repeat the sequence on the opposite side

Seated Dumbbell Ground to Overhead

Finisher

W3/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! 💪🏽

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

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

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! 💪🏼

Claudia Howell

Loving this program so far! I’ve done a lot of programs and so far,I like this one the best!!

W3/D2 Upper Body 1

Community

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