Name: Playbook - Lacey Lyons - Booty & Core!
Uploaded: 2024-01-08T00:55:09.565Z
Duration: 45 min
Description: Booty & Core!

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

Maddy

Ok dripping sweat and my legs are clown jello 🤣

Ashley McCartney

Only dumbbells needed. We are working the booth and core today!! 

I loved putting these movements together. Grab some weights, press play and let’s get moving!!

- Begin with dumbbells positioned on your upper back/shoulders 
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Dumbbell back squat

Complete exercises back to back before taking your rest time

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps

Sumo squat pulses

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- after your curtsy, go right into a reverse linger staying on the same planted foot 
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy lunge

Superset 1

Complete movements back to back before taking a rest period

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward
- Drop into a squat pushing your booty back 
- drive up through your heels to stand

Dumbbell RDL + squat

- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up 
- Lower back to the initial position 
- Switch legs and repeat

Dumbbell reverse lunge w/ knee lift/jump

Superset 2

Complete movements back to back before a rest period

- Begin with your body laying flat 
- go into a V-sit with straight legs or bent at the knees
- Tuck your knees in and lift your chest up
- Extend back out
- Repeat for time or reps

V-sit double crunch

- Lay on the floor with your legs bent, one leg is kicked out or lifted 
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- squeeze through your glutes 
- repeat reps switching up legs that are extended

Dumbbell glute bridge floor press single leg

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth using sliders or rags or paper plates 
- Increase speed as you feel comfortable

Mountain climbers + sliders

Triset 1

Booty & Core!

Upper body AMRAP

Sarah

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

Katie

Upper Body Lift

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 🤪

Booty & Core!

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