Name: Playbook - Lacey Lyons - Arms and Core
Uploaded: 2024-08-05T14:11:33.290Z
Duration: 30 min
Description: Arms and Core

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

Maddy

That was a super core and shoulder burner

Ashley McCartney

This one is great if you’re sore in most parts of your body from another workout, or if you’ve already completed workouts for all body parts but still wanting to get some movement in!

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands around a plate or dumbbell in front of your core
- Twist your torso from side to side
- as you reach the middle, drive the plate overhead in a shoulder press

Russian twists

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor
- add a plate or dumbbell to legs for added difficulty

Crunches w/ feet up

- Engage your bicep at the top 
- Keep your core tight
- try not to swing your body

Standing bicep curls

- Lay on your back, hands at your sides or holding onto something sturdy 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up
- at the top, keeping your core tight, touch opposite shoulders once 
- repeat the full
Movement for 1 rep

Wide push up + shoulder taps

- Bring your knees towards your chest while lifting your shoulders off the ground
- drive the plate for a fill
Crunch 
- Extend your arms and legs back to starting position 
- Focus on engaging your abs

Weighted extension to crunch

- Lay on your back, hands holding dumbbell or plate above your head 
- Raise your legs off the ground until straight up alternating legs 
- Lower them, stopping just short of them resting
- complete a chest press holding the hollow hold
- repeat alternating leg raises

Lying alternating leg raises + plate press

Full Circuit

Arms and Core

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!

Katie

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

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!

Arms and Core

Community

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