Name: Playbook - Kaysi Marshall - W6D5 Full Body - Cardio + Core
Uploaded: 2024-01-07T19:56:04.151Z
Duration: 55 min
Description: W6D5 Full Body - Cardio + Core

Maryna_J

That was great! Those 100 reps at the end were tough! 🥵

Claudia Howell

Part 1: 
5-4-3-2-1
Minutes Cardio
10-8-6-4-2
DB Burpee 
20-16-12-8-4
Shin Hugger V-Up

Part 2:
40 on / 20 off x 4
1. Lateral Bound 3x + Hop 
2. Triceps Push-Up to Star Plank
3. DB Clean & Press + OH Lunge R/L
4. Russian Twist + OH Press

Part 3:
100’s (partitioned as you like)
DB Ground to Overhead Alternating
Side V-Up
Jump Lunge
Corkscrew Reverse Crunch

Part 1: 
5-4-3-2-1
Minutes Cardio
10-8-6-4-2
DB Burpee 
20-16-12-8-4
Shin Hugger V-Up

Cardio

- Start with dumbbells in both hands
- Lower dumbbells to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to hands and stand up

Dumbbell Burpee

- Start on your back with arms and legs long
- Sit up and hug your shins
- Advanced option to not let your feet hit the floor when you extend

Shin Hugger V-Up

Part 1

Part 2:
40 on / 20 off x 4
1. Lateral Bound 3x + Hop 
2. Triceps Push-Up to Star Plank
3. DB Clean & Press + OH Lunge R/L
4. Russian Twist + OH Press

- Leap laterally 3x
- Then perform one squat hop

Lateral Bound 3x + Hop

- Start in a high plank, perform one push-up with your elbows tucked in at your sides
- Rotate to one side into a side plank and lift your top leg, hold a star plank for two counts, then rotate and complete on the other side
- Modify by dropping to your knees

Triceps Push-Up + Star Plank

- Start with dumbbells in hands, clean the dumbbells up to your shoulders and press overhead
- Keeping the dumbbells overhead, perform one reverse lunge on each leg
- Lower dumbbells back to sides and repeat

DB Clean & Press + OH Lunge R/L

- Start seated with one dumbbell in your hands
- Lean back and twist dumbbell to one side by your hip
- Rotate back to center and press dumbbell overhead
- Lower back down and twist to other side

Russian Twist + OH Press

Part 2

Part 3:
100’s (partitioned as you like)
DB Ground to Overhead Alternating
Side V-Up
Jump Lunge
Corkscrew Reverse Crunch

Complete 100x each move. Break up as you like.
Example 4x25 or 5x20 or 10x10. 
Advanced challenge - complete all 100x on each move in order. Do not move on until 100 of the previous move is complete.

- Starting with dumbbell on ground
- From squat position pull dumbbell up toward your shoulders
- Toward the top of leg extension take the dumbbell overhead
- Lower the dumbbell back to ground and repeat the sequence on the opposite side

DB Ground to Overhead

- Start on one side with hips stacked, feet together
- Place bottom arm out to side and below shoulder height
- Using your bottom arm, lift torso up and legs up together
- Lower back down and repeat
- Complete 50x each side

Side V-Up

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jump Lunge

- Place your arms extended by your sides 
- Hold your legs straight up, heels to ceiling
- Lift your hips off the ground and rotate your hip out
- Lower hips back down and switch sides each rep

Corkscrew Reverse Crunch

Part 3 W6D5 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! 💪🏼

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

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 !!! 💪💪💪

W6D5 Full Body - Cardio + Core

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