Name: Playbook - Kaysi Marshall - W6/D4 Upper Body 2
Uploaded: 2024-01-07T19:56:04.176Z
Duration: 45 min
Description: W6/D4 Upper Body 2

Lisa

I’ve always loved tabata….after this workout, I have a love/hate relationship now :) SO good

Melissa

Talk about “burn out “ . 
Lots of “ WTF” today !!! 💪💪💪

ANDREA Keefer

Set 1: 14-12-10-8-6-4
Push-Up 1+1/2
Bent Over Row

Tabata - Diamond Push-Up + DB OH Tri Extension

Set 2: 14-12-10-8-6-4
DB Chest Fly + Leg Extension
DB Reverse Fly

Tabata - Bicep Curl + Bicep Hold

Set 3: 14-12-10-8-6-4
Plank Row R+L
DB UH Grip Front Raise

Tabata - Wide Arm Bicep Curl / Triceps Kickback

Set 4: 14-12-10-8-6-4
Floor Press
Seated Shoulder Press

On Set 1, 2, 3 & 4 rest as needed between rounds.

Set 1: 14-12-10-8-6-4
Push-Up 1+1/2
DB Bent Over Row

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down
- Keep your core tight as you lower
- Press up halfway, then back down and then all the way up 
- Extend your arms engaging your chest as you push up

Push-up 1+1/2

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

DB Bent Over Row

Set 1

- Start in a plank with your hands forming the shape of a diamond
- Lower into a push-up and press back up
- Option to perform on knees
-On alternating rounds hold one dumbbell overhead and perform tricep extensions on knees
- Switch exercises each round, both moves shown in video preview

Tabata - Diamond Push-Up + DB OH Tri Extension

Set 2: 14-12-10-8-6-4
DB Chest Fly + Leg Extension
DB Reverse Fly

- On the floor with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest, at the same time lower your legs down
- Bring dumbbells back together squeezing your chest, at the same time lift your legs up

Dumbbell Chest Fly + Leg Extension

- Start in a bent over row position with a dumbbell in each hand, palms facing one another
- Draw your elbows wide with your elbows slightly bent, squeezing between your shoulder blades
- Lower back down

Dumbbell Reverse Fly

Set 2

Perform bicep curls for 20 seconds
Hold a 90 bend in a bicep hold for 10 seconds
Repeat for 8 rounds
Rest on the 10 seconds if needed

Tabata - Bicep Curl + Bicep Hold

Set 3: 14-12-10-8-6-4
Plank Row
DB UH Grip Front Raise

- Start in high plank with a dumbbell in each hand
- Perform a row, keeping your hips square to the floor
- Switch arms and repeat
- R+L=1 rep

Plank Row R+L

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height rotating your palm up
- Keep a slight bend at the elbow

DB UH Grip Front Raise

Set 3

- Start with dumbbells in hands and palms externally rotated, curl dumbbells to shoulders
- On the next round, hold dumbbells in a bent over row position with elbows high, kick back the dumbbells and rotate your palms toward the ceiling and lower 
- Switch off moves each round, both moves shown in video preview

Tabata - Wide Arm Bicep Curl / Triceps Kickback

Set 4: 14-12-10-8-6-4
Floor Press
Seated Shoulder Press

- 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
- Press both dumbbells up to starting position

Floor Press

- Sit with legs wide, hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Seated Shoulder Press

Set 4

W6/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!

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! 💪🏼

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

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

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/D4 Upper Body 2

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