Name: Playbook - Lacey Lyons - 30-30 Workout!
Uploaded: 2024-01-08T00:55:09.990Z
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 🤪

30-30 Workout!

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