Name: Playbook - Kaysi Marshall - W4/D5 Full Body - Cardio + Core:
Uploaded: 2024-01-07T19:56:04.070Z
Duration: 50 min
Description: W4/D5 Full Body - Cardio + Core:

Loved this one! Turned the runs into sprints! 🔥

Claudia Howell

Lisa

Circuit  1 - 45 on / 15 off x 4
Spider Crawl + Spider Knee + Jump
Leg Climb Sit-Up*
*switch legs each round

400 meter Run

Circuit 2 - 45 on / 15 off x 4
DB Swing Walk
Side Hip Dip + Knee to Elbow* (on knee)
*switch sides each round

400 meter Run

Circuit 3 - 45 on / 15 off x 4
DB Lateral Shuffle + Press Out
Dead Bug

400 meter Run

Circuit 4 - 45 on / 15 off x 4
5x/5x Knee Drive (jump to switch)
DB OH Roll-Up

400 meter Run

Spider Crawl + Spider Knee + Jump
Leg Climb Sit-Up*
*switch legs each round

- Start standing with feet hip width apart
- Squat down and bring hands to the floor
- Crawl out into a plank
- In plank, drive your right knee to your right tricep and repeat on the left
- Crawl back, bending your knees and jump to stand
- Land softly and repeat

Spider Crawl + Spider Knee + Jump

- Lie on your back with one leg bent and one leg straight
- Using both hands climb up the straight leg as you sit-up, try and walk up with four hand walks
- Reverse to come back down
- Switch legs each round

Leg Climb Sit-Up

Circuit 1

- Sub in any cardio for 2-3 minutes if needed

DB Swing Walk
Side Hip Dip + Knee to Elbow* (on knee)
*switch sides each round

- Start with one dumbbell in your hands standing with your feet together
- Take a step to the side and hinge forward from your hips bringing the dumbbell between your legs
- As you stand back up and swing the dumbbell to shoulder height, step your feet back together
- Step 4 times one direction then come back for 4

DB Swing Walk

- Start on your right elbow and your right knee
- Your elbow should be directly under your shoulder, hips and shoulders stacked over one another
- Extend your left arm long reaching overhead and your left leg straight out at hip height
- Dip your hip to the ground and back up
- Next, bend your left elbow and knee and touch elbow to knee
- Reach back out and repeat the combo
- Switch sides each round

Side Hip Dip + Knee to Elbow

Circuit 2

- Start standing with one dumbbell at your chest
- Shuffle to the side four steps, keeping your knees bent and your chest up
- Rotate your chest and press the dumbbell out
- Shuffle back and repeat on he other side

DB Lateral Shuffle + Press Out

- Start on your back with your arms straight over your chest
- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead Bug

Circuit 3

5x/5x Knee Drive (jump to switch)
DB OH Roll-Up

- Start in a split stance with one leg straight back and your front knee bent
- Keeping your front knee bent, drive the back knee forward and back 5x
- Jump your feet to switch sides and repeat 5x on the other leg
- Option to step and switch if needed

Knee Drive 5/5

- Begin by lying supine with arms extended straight up, dumbbell in your hands
- Legs should be straight on the floor
- Sit up while raising DB overhead, keeping your arms straight
- Reverse the movement, lower with control

DB OH Roll-Up

Circuit 4

W4/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!

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

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

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

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! 🥵

W4/D5 Full Body - Cardio + Core:

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