Name: Playbook - Kaysi Marshall - W4/D2 Upper Body 1
Uploaded: 2024-01-07T19:56:04.043Z
Duration: 50 min
Description: W4/D2 Upper Body 1

Lisa

Laurel

I love this app! I can see a HUGE difference in my body. It works 🔥🔥🔥

Maryna_J

ANDREA Keefer

Warm-Up: 5-10 minutes
Superset 1: 4 sets (1 min rest b/t sets)
20x Single Arm DB Floor Press (10/side)
10x DB Floor Press 
20x Single Arm DB Bent Over Row (10/side)

Superset 2: 3 sets (1 min rest b/t sets)
10x Push-Up + DB Plank Row R/L
10x Single Arm DB Hammer Curl + Shoulder Press Alternating
10x DB Hammer Curl + Shoulder Press

Superset 3: 3 sets (1 min rest b/t sets)
10x DB Bent Over Wide Row
20x Single Arm DB Chest Fly Alternating
10x Wide Arm Push-Up

Superset 4: 3 sets (no rest b/t sets)
10x DB Triceps Kickback
10x DB Rotational Bicep Curl
10x DB Lateral Raise

Finisher: 4 sets (no rest b/t sets)
45 seconds Inchworm + Triceps Push-Up
45 seconds Back Extension + Rotation

20x Single Arm DB Floor Press (10/side)
10x DB Floor Press 
20x Single Arm DB Bent Over Row (10/side)

- Lie on your back on the floor with your knees bent
- Hold a dumbbell in one hand over your chest and shoulder
- Bend your elbow as you lower the db down, once your arm hits the floor, press back up over your chest
- Switch arms after 10 reps

Single Arm DB Floor Press

- 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
- Press both dumbbells up to starting position

Dumbbell Floor Press

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
- Lower with control
- Switch arms and sides after 10 reps

Single Arm DB Bent Over Row

Superset 1

10x Push-Up + DB Plank Row R/L
10x Single Arm DB Hammer Curl + Shoulder Press Alternating
10x DB Hammer Curl + Shoulder Press

- Begin in push up position with dumbbells in each hand
- Drop into a push-up and press back to high plank
- Row one dumbbell toward your hip then lower it back down with control, repeat on the other arm
- Push-up + row + row = 1 rep
- Option to perform push-up on your knees

Push-Up + DB Plank Row

- Stand with feet hip width apart and dumbbells in hands with a neutral grip, palms facing in towards your hips
- Curl one arm to your shoulder and press straight up overhead
- Return the dumbbell back to your shoulder and then back to your hip
- Repeat on the other side, alternating arms each rep

DB Hammer Curl + Shoulder Press Alternating

- Curl and press both arms at the same time
- Brace your core and keep your feet under your hips

DB Hammer Curl + Shoulder Press

Superset 2

10x DB Bent Over Wide Row
20x Single Arm DB Chest Fly Alternating
10x Wide Arm Push-Up

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up drawing your elbows high and wide 
- Come down in a controlled motion

DB Bent Over Wide Row

- Start on your back with dumbbells in your hands over your chest, palms facing in towards one another
- Draw one arm wide as you lower down, keeping a slight bend in the elbow
- Lift back to start and switch arms

Single Arm DB Chest Fly Alternating

- Start in a high plank with your hands wider than your shoulders
- Lower down until your chest is even with your elbows
- Press back up and repeat
- Option to us your knees to modify

Wide Arm Push-Up

Superset 3

10x DB Triceps Kickback
10x DB Rotational Bicep Curl
10x DB Lateral Raise

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides, pull your elbows high
- Extend your arms engaging your triceps
- Lower back to starting position with control

DB Triceps Kickback

- Begin with a dumbbell in both hands, palms facing hips
- Curl dumbbells towards your shoulders, rotating your palms up
- Slowly lower down until arms are extended and return to palms facing hips

DB Rotational Bicep Curl

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement
- To modify, bend your elbows more
- Lighter weight is better for this

DB Lateral Raise

Superset 4

45 seconds Inchworm + Triceps Push-Up
45 seconds Back Extension + Rotation

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is in a high plank position
- Perform a push up, keeping your elbows tucked in to your sides (use knees if needed)
- Walk your hands back towards your feet reversing the movement, do not stand back up in between reps unless needed

Inchworm + Triceps Push-Up

- Lay prone on the floor, place your fingertips by your ears
- Raise your upper body and rotate one elbow/shoulder, leaving the other on the floor
- Switch sides each rep
- Your feet stay down

Back Extension + Rotation

Finisher

W4/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!

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

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!!

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

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 !

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! 🥵

W4/D2 Upper Body 1

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