Name: Playbook - Kaysi Marshall - W3/D5 - Full Body - Cardio + Core
Uploaded: 2024-01-07T19:56:04.009Z
Duration: 45 min
Description: W3/D5 - Full Body - Cardio + Core

Rebecca

Trupti

Claudia Howell

Molly

Nikki

Lisa

Part 1: 7 rounds
20x Lateral Hops Over Dumbbell
15x Single Arm Dumbbell Thruster (each arm)
10x 1/2 Burpee + Jump
Rest 30 seconds

Part 2 - 4 Sets 
3 minutes cardio (your choice)
10x Squat Jack
10x Jumping Mountain Climber (R+L=1)
10x Squat + Knee to Elbow
10x DB Single Arm OH Sit-Up
10x Lying Leg Extension
(1 minute rest after each set)

- Stand on the side of one dumbbell
- Jump with two feet laterally over the dumbbell
- Land softly and jump back to the other side
- Option to leap one foot after another over the dumbbell versus jumping

Lateral Hops Over Dumbbell

- Stand with one dumbbell in your hand in a front racked position by your shoulder
- Keeping your chest up, squat down
- As you stand up, press the dumbbell overhead
- Repeat for 15 reps, then switch arms
- Complete 15 reps on each arm

Single Arm Dumbbell Thruster

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body to a plank position 
- Hop forward placing your feet on the floor
- Jump up

1/2 Burpee

Part 1 - 7 Rounds

Any cardio of your choice. Run, bike, row, incline walk, stairs, etc.

Cardio

- Begin with your feet close
- Sit down and back into a half squat position as you jump your feet wide, bringing your elbows down towards your knees
- Jump your feet together and bring hands overhead

Squat Jack

- Start in a high plank position
- Jump one foot in towards your chest and then simultaneously jump to switch
- Brace your core and try not to let your hips bounce
- R+L=one rep

Jumping Mountain Climber

- Stand with elbows up around shoulder height
- Sit your hips back and down into a squat position
- Stand up and drive your knee to your elbow on each side

Squat + Knee to Elbow

- Lie on your back with one dumbbell in your hand
- Keeping your arm straight, sit up off the floor and bring your arm overhead
- Control as you lower back down
- Switch hands after 5 reps

Dumbbell Single Arm Overhead Sit-Up

- Lie on your back, hold dumbbells with two hands over your chest
- Lower and lift your legs, keeping your core braced and legs straight
- Option to bend your knees or lower one leg at a time

Lying Leg Extension

Part 2 W3/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!

Hayley

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

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

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

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! 🥵

W3/D5 - Full Body - Cardio + Core

Community

More workouts from Kaysi Marshall