Name: Playbook - Kaysi Marshall - W5/D5 Full Body - Cardio + Core
Uploaded: 2024-01-07T19:56:04.145Z
Duration: 60 min
Description: W5/D5 Full Body - Cardio + Core

Maryna_J

Rachel Menges

I love these “power hour” style workouts. Makes the hour go by quick. 😅

Kaysi

ANDREA Keefer

Minutes 0-10:
8 minutes Cardio (Run, Incline Walk, Bike, Row)

Minutes 10-20: 
9 minute AMRAP
10x DB Thruster
20x Standing Side DB Crunch (10R/10L)
10x DB Tactical Sit-Up

Minutes 20-30:
8 minutes Cardio (try to choose a different option)

Minutes 30-40:
12-10-8-6-4-2
DB Overhead Reverse Lunge
Low Plank Jack
Reverse Crunch

Minutes 40-50:
8 minutes Cardio (try to choose a different option)

Minutes 50-60:
40 seconds work / 20 seconds rest x 3
1 - Low Plank Lateral Walk
2 - Side Climber 1/2 Burpee
3 - DB Pullover + Leg Extension

Minutes 0-10: Cardio

9 minute AMRAP
10x DB Thruster
20x Standing Side DB Crunch (10R/10L)
10x DB Tactical Sit-Up

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell Thruster

- Holding one dumbbell, keep your feet close together
- Lower down on same side, hold your opposite hand up, fingers to temple
- Keep your core engaged and shoulder rolled back pull back to standing 
- Work both sides, switch after 10 reps

Standing Side DB Crunch

- Start on your back with a dumbbell in one hand
- Sit up and pass the dumbbell under your opposite leg
- Lower back down and sit up to repeat on the other side
- Each pass counts as one rep

DB Tactical Sit-Up

Minutes 10-20: AMRAP

Minutes 20-30: Cardio

12-10-8-6-4-2
DB Overhead Reverse Lunge
Low Plank Jack
Reverse Crunch

- Hold a single dumbbell overhead at full extension 
- Step back into a lunge
- Switch arms and legs halfway through each set

DB Overhead Reverse Lunge

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps
- Option to step and tap versus jump
- Try to not let your hips bounce up and down by bracing your core tight

Low Plank Jack

- Place your arms extended by your sides 
- Raise your legs until they're over your hips
- At the top raise your hips off the ground
- Lower down with control

Reverse Crunch

Minutes 30-40: Ladder

Minutes 40-50: Cardio

40 seconds work / 20 seconds rest x 3
1 - Low Plank Lateral Walk
2 - Side Climber 1/2 Burpee
3 - DB Pullover + Leg Extension

- Start in a low plank position
- Walk side ways for 4 steps, moving your arms and legs, slow and controlled

Low Plank Lateral Walk

- Start standing, bend down and place hands on floor
- Jump your feet back into plank
- Keeping your feet and knees together, jump up and wide towards your right elbow, then back out straight
- Next jump up and wide towards your left elbow, then back out straight
- Option to do a single knee tuck wide versus jumping both feet

Side Climber 1/2 Burpee

- Start on your back with a dumbbell in both hands over your chest, legs straight over hips
- Reach the dumbbell overhead as you extend your legs long
- Option to lower legs with bent knees or with one leg at a time

DB Pullover + Leg Extension

Minutes 50-60: Circuit

W5/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

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/D2 Upper Body 1

W5/D3 Lower Body 2

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

W5/D4 Upper Body 2

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/D5 Full Body - Cardio + Core

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