Name: Playbook - Lacey Lyons - 3 Circuit DB Power
Uploaded: 2024-01-08T00:55:09.652Z
Duration: 30 min
Description: 3 Circuit DB Power

My arms feel like clown jello! I haven’t finished one of your workouts where at the end I’m dead 🙌🏻

Ashley McCartney

Loved this workout! Was a great mixup from the normal upper body day!

Maddy

You will have 3 circuits and only need dumbbells. Each round is timed at 8 minutes. Complete as many rounds as you can in that time and then complete a 2 minute rest before moving onto the next round. 

Let’s get it!!

Set the timer and keep moving through the movements until the time is up! Let’s see how much we can get done!

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Dumbbell alt. bicep curls

- Sit on the bench with your back straight and legs extended 
- Press both dumbbells overhead
- Bring one db down 
- As you push up bring the opposite side down
- Keep your core engaged throughout the movement

Alternating seated shoulder press

- 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

Dumbbell bent over row (double)

Circuit 1

Set the timer and let’s see how many rounds we can get through!

- Lying on the floor or bench with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest
- breathe in as you bring the dumbbells down and exhale as you press above

Dumbbell floor or bench chest press

- Bent over from the seated position, focusing on your rear delts 
- Raise the dumbbells engaging the back of your shoulders

Seated bent over dumbbell flies

- Keep your core tight as you extend the dumbbell up overhead 
- keep elbows in tight to your ears 
- lower dumbbell behind your head slow and controlled 
- squeeze up through your triceps

Seated dumbbell overhead extension

Circuit 2

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- start in a plank position with your hands on a bench or chair 
- keep your elbows in tight to your side 
- lower yourself to the bench 
- keep core tight and back is flat

Bench push-ups

- Holding the weight with your arms extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged

Weighted sit-up

Circuit 3

3 Circuit DB Power

Upper body AMRAP

Sarah

That was a burner my shoulders especially are muerto 🏴‍☠️🙌🏻

Katie

Upper Body Lift

I’m exhausted after that one! Core and legs are on fire.

Ok dripping sweat and my legs are clown jello 🤣

Booty & Core!

Now that was super fun!!! I challenged myself and each round I increased my weights!

Decreasing Reps - Full Body

I’m completely out of breath after that one! Great workout!

Oh my god girl that was a burner!!! I loved the sweat dripping off me on that one 🙌🏻

Full Body DB Only

Oh my lord girl! I’m in shape and I couldn’t even get to part 2 I was dying! But I will get there some day!

7 Levels

I’m exhausted! The squats are a killer! I was tired after the first round. Great workout!

That was a killer!!! I completed all 3 rounds with a 45 sec rest in between each round in 18 mins and 13 seconds and I’m dead 🤪

3 Circuit DB Power

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