Name: Playbook - Kaysi Marshall - W5/D4 Upper Body 2
Uploaded: 2024-01-07T19:56:04.138Z
Duration: 50 min
Description: W5/D4 Upper Body 2

Lisa

Trupti

Another week of amazing workouts done !!! Thank you !

ANDREA Keefer

Melissa

Last set kicked my booty 😰 BUTT it was amazing!!

Maryna_J

Warm Up: 5-10 minutes
Superset 1:
5 Rounds
10x DB Tricep Press R+L + Hex Press
20x DB Gorilla Row

Tri Set 2:
4 Rounds
10x Underhand Grip Row
20x Standing Underhand Grip Cross Body Front Raise
10x Walking Plank Up/Down

Superset 3:
3 Rounds
21’s DB Curls
10x Double Push-Up Burpee

Superset 4:
2 Rounds
50x Sprinter Curl
50x Plank Pike Shoulder Tap

5 Rounds
10x DB Tricep Press R+L + Hex Press
20x DB Gorilla Row

- Start on your back on the floor with a dumbbell in each hand, palms facing in straight up over chest
- Lower one arm down to the floor, keeping your elbow in
- Press up and switch arms
- Next press the dumbbells together and lower down together and back up
- Continue the sequence for 10 reps

DB Tricep Press R/L + Hex Press

- With wide leg stance and a flat back hold a dumbbell in each hand
- Chest facing the floor
- Pull dumbbell towards the ceiling until your tricep is even with your back
- Slowly return to the floor and repeat on opposite side

DB Gorilla Row

Superset 1

4 Rounds
10x Underhand Grip Row
20x Underhand Grip Cross Body Front Raise
10x Walking Plank Up/Down

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body, palms facing away from your thighs
- Engage your lats as you pull up, squeeze your biceps
- Come down in a controlled motion

Underhand Grip Row

- Start standing with dumbbells in your hands
- Raise one dumbbell with your palm up and across towards your opposite shoulder until you reach shoulder height
- Lower with a slow and controlled movement
- Alternate sides

Underhand Grip Cross Body Front Raise

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Walking Plank Up/Down

Triset 2

3 Rounds
21’s DB Curls
10x Double Push-Up Burpee

- Begin with a dumbbell in both hands
- Perform 7x bottom half curls, 7x top half curls and 7x full range curls

21's Bicep Curls

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back into a high plank position
- Perform 2 push-ups, using your knees if needed
- Hop forward placing your feet on the floor
- Jump up or stand

Double Push-Up Burpee

Superset 3

2 Rounds
50x Sprinter Curl
50x Plank Pike Shoulder Tap

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body, hinge slightly forward
- Curl one dumbbell toward your shoulders, as you lower, simultaneously curl the other arm up
- Avoid twisting your shoulders, brace your core
- Each rep counts

Sprinter Curl

- Start in plank, walk your feet in towards your hands and pike your hips up
- Raise your hand off the floor and touch your same shoulder
- Switch sides and continue for 50 reps, each tap counts

Plank Pike Shoulder Taps

Superset 4

W5/D4 Upper Body 2

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

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

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/D2 Upper Body 1

W5/D3 Lower 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/D4 Upper Body 2

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