Name: Playbook - Kaysi Marshall - W6/D2 Upper Body 1
Uploaded: 2024-01-07T19:56:04.162Z
Duration: 55 min
Description: W6/D2 Upper Body 1

Great workout! Easy to follow and a good burn

Oonagh

Wow, that finisher was tough!!Great workout!

Claudia Howell

Part 1 - 4 sets (1 min rest b/t sets)
1 minute DB Floor Press - R/L/Double (start at bottom/hover)
30 sec Walking Push-Up
15 sec Push-Up Hold

Part 2 - 4 sets (1 min rest b/t sets)
1 minute DB Bent Over Row - R/L/Double
30 sec Quad Stance SA Row + SL Hold
15 sec SA Row Hold
*switch sides each round

Part 3 - 8 sets (Rest 30 sec)
10x DB Kickback
10x DB Curl + Press

Finisher 4 sets (rest as needed)
5x DB Man Maker
1 minute Low Plank

Part 1 - 4 sets (1 min rest b/t sets)
1 minute DB Floor Press - R/L/Double (start at bottom/hover)
30 sec Walking Push-Up
15 sec Push-Up Hold

- Lie on the floor on your back with your knees bent, dumbbells in hands with elbows on floor
- Lift your elbows to hover off floor
- Press your right arm up, lower down
- Press  your left arm up, lower down
- Press both arms up, lower down
- Repeat sequence

Dumbbell Floor Press - R/L/Double

- Start in a high plank position with hands close together
- Walk one hand out and lower into a push-up, walk back in and switch arms
- Option to complete exercise on knees for modification

Walking Push-Up

- Start in high plank position with hands a little wider than shoulder width apart
- Lower down into the bottom of a push-up
- Hold for 15 seconds
- Option to drop to knees for modification

Push-Up Hold

Part 1

Part 2 - 4 sets (1 min rest b/t sets)
1 minute DB Bent Over Row - R/L/Double
30 sec Quad Stance SA Row + SL Hold
15 sec SA Row Hold
*switch sides each round

- Start standing with dumbbells in your hands 
- Hinge forward from the hips, lowering your torso until parallel with floor
- Keep your spine long and straight and your knees bent
- Row the right dumbbell, then the left, then both together 
- Lower weight until you feel a stretch in your hamstrings
- Repeat sequence

Dumbbell Bent Over Row - R/L/Double

- On the floor, start in tabletop position, holding a dumbbell in both hands
- Extend one leg long and hold at hip height
- Row the dumbbell on the other side up and down for 30 seconds
- Switch sides each round

Quad Stance Single Arm Row + Single Leg Hold

- Staying in the quad stance position
- Hold the row position for 15 seconds
- Keep your opposite leg long at hip height
- Switch sides each round

Single Arm Row Hold

Part 2

Part 3 - 8 sets (Rest 30 sec)
10x DB Kickback
10x DB Curl + Press

- Begin with a dumbbell in both hands and feet together
- Hinge forward from your hips into a bent over position
- Pull your elbows high and kick the dumbbells back to straight

Dumbbell Triceps Kickback

- Start standing with a dumbbell in each hand
- Curl the dumbbells up to your shoulders
- Press them overhead
- Reverse the movement back down and repeat

Dumbbell Bicep Curl + Shoulder Press

Part 3

Finisher 4 sets (rest as needed)
5x DB Man Maker
1 minute Low Plank

- Start standing with a dumbbell in each hand
- Lower dumbbells to floor and jump back to a plank
- Perform one push-up and one plank row per arm
- Jump your feet towards your hands
- Stand up with dumbbells and clean and press them overhead

DB Man Maker

- Hold a plank, keeping your elbows under your shoulders and your body parallel with the floor

Low Plank

Finisher

W6/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

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

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 !

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

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! 🥵

W6/D2 Upper Body 1

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