Name: Playbook - Kaysi Marshall - W5/D2 Upper Body 1
Uploaded: 2024-01-07T19:56:04.085Z
Duration: 50 min
Description: W5/D2 Upper Body 1

Maryna_J

Warm Up: 5-10 minutes
Giant Set 1 - 4 sets
12x DB Chest Press + Pulse
12x Skull Crushers (1/3)
12x DB Upright Row + Pulse Kneeling
12x Walking Push-Up

Giant Set 2 - 4 sets
12x/side Single Leg Wall Balance Bent Over Row 
12x Pullover (1/3) (Bridge Position)
12x Bicep Curl + Reverse Fly
12x/side Single Arm Clean & Press

Finisher Circuit - 45 seconds work / 15 seconds rest x 4 sets
2x Triceps Kickback + 2x DB Hammer Curl
DB Chop + Shoulder Press (switch arms each set)
Back Extension + HRPU

12x DB Chest Press + Pulse
12x DB Skull Crushers (1/3)
12x DB Upright Row + Pulse Kneeling
12x Walking Push-Up

- 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, come up 1/4 of the way, then back down
- Press both dumbbells up to starting position

DB Chest Press + Pulse

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells by your ears for one count
- Fully extend your arms back up contracting your triceps for three counts

DB Skull Crushers

- Start in a tall kneeling position and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows, come down 1/4 of the way, then back up 
- Lower the dumbbells back down with control

DB Upright Row + Pulse Kneeling

- Start with your hands together in a plank position
- Walk one hand out, bend at the elbows to come down, bringing your chest to elbow height
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up and walk your hands back together and switch sides

Walking Push-Up

Giant Set 1

12x/side Single Leg (Wall Balance) Bent Over DB Row 
12x DB Pullover (1/3) (Bridge Position)
12x DB Bicep Curl + Reverse Fly
12x/side Single Arm DB Clean & Press

- Stand with one foot supported on a wall behind you
- Hold dumbbell in same side as foot on the wall
- Hinge forward from your hips  
- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull
- Lower with control
- 12x each side

Single Leg Bent Over DB Row

- Lying flat on the floor with one dumbbell in both hands and hips up in a bridge position
- Lower dumbbell over head as far as you can with a slight bend in the elbows for one count
- Pull dumbbell back up to starting for three counts

DB Pullover

- Stand with two dumbbells in your hands, curl the dumbbells up to your shoulders, then back down
- Hinge forward from your hips, keeping your back straight and your knees a little bent
- Perform one reverse fly, keeping your elbows slightly bent and squeezing your shoulder blades together
- Stand back up and repeat

DB Bicep Curl + Reverse Fly

- Start with one dumbbell hanging by your hips
- Clean the dumbbell up to your shoulders
- Press dumbbell up overhead
- 12x each side

Single Arm DB Clean & Press

Giant Set 2

45 seconds work / 15 seconds rest x 4 sets
2x Triceps Kickback + 2x DB Hammer Curl
DB Chop + Shoulder Press (switch arms each set)
Back Extension + HRPU

- Hold two dumbbells, hinge forward and pull your elbows high
- Perform 2 tricep kickbacks
- Stand up and perform 2 hammer curls
- Continue for 45 seconds

2x Triceps Kickback + 2x DB Hammer Curl

- Start standing with one dumbbell in both hands by one hip
- Lift and swing the weight diagonally across your body towards the opposite shoulder
- Hold the dumbbell with whichever side you're on and press up overhead
- Control the weight back to the starting position
- Switch sides each round

DB Chop + Shoulder Press

- Start in a push up position
- Lower your chest to the floor 
- Reach your arms out in front and lift both arms and legs up, pause, lower back down
- Place your hands back by your chest
- Press yourself back up to starting position

Back Extension + HRPU

Circuit

W5/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

Lisa

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

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/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! 🥵

W5/D2 Upper Body 1

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