Name: Playbook - Lacey Lyons - 30-30 Workout!
Uploaded: 2024-11-02T08:15:48.642Z
Duration: 27 min
Description: 30-30 Workout!

Katie

Ashley McCartney

Got my heart rate up quickly! A great quick workout.

Maddy

You will complete each movement 30 seconds on with thirty second break.

At the end of the round test 1 minute and then begin again. 

Repeat through 3 full times!

30 seconds working 30 seconds rest 

Complete three full rounds!

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- twist to one side into a crunch

Air squats + crunch

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

- start with shoulders hip width apart in a squat position
- you will straighten out your legs keeping your chest down and elbows as close to thighs
- drop back into squat 
- repeat

Frog squat

- start with a full bicep curl
- drive right into a shoulder press 
- lower back down and finish in a bicep curl to starting position

Bicep curl + shoulder press

- you will crunch on the opposite leg this round

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

- Perform jumping squats switching between narrow and wide stance each jump

Jump squats in and out

- Begin in a high plank position
- Jump one foot in, bringing your knees toward the elbows
- Jump your foot back out to starting position as you bring the opposite in at the same time

Jumping mountain climbers

Times movements

30-30 Workout!

Upper body AMRAP

Sarah

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

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

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

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

3 Circuit DB Power

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 🤪

Ladder Reps Workout (body weight)

Kaitlyn

Melissa Kay

Shoulders & Biceps

Morgan

Glutes & Hamstrings

Mexico Vacation HIIT Workout

Loved it! Quick enough but challenging 🙌🏻

Glad I pushed myself to do this workout today. It kicked my butt but I feel great!

Heather

Great workout! 😅by the donkey kicks I could barely hold myself up!

Ceyana

Lower Body

Shoulders & Core

Girl this was a booty burner! The last trifecta crap was a killer! Good workout

Shakey legs for the rest of the day! Amazing workout!

Dumbbell Only Lower Body

Loved this! Dare I say it was a fun workout?!

10-1 Rep Sweat!

Amanda

Chest & Shoulders

Shoulders and Chest Burn Out - AMRAP

Underestimated this one! Core was on fire after the first round.

That was a super core and shoulder burner

Arms and Core

Loved the new move of dumbbell swings! Great workout

Upper Body & Core

Ok round 1 I said ok I got this, round 2 still feeling good, by mid-round 3 I was feeling the burn! This was a good one!

30-30 Workout!

Community

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