Name: Playbook - Lacey Lyons - Booty and Upper Body Burn!
Uploaded: 2024-01-08T00:55:09.853Z
Duration: 60 min
Description: Booty and Upper Body Burn!

Maddy

Next time you’re in the gym try this one out! You will need a barbell and dumbbells. You won’t regret this! 🔥

Complete the movements back to back without rest in between. Then rest after the round is complete.

- 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

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Superset 1

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet squat

Superset 2

- Begin with dumbbells or barbell 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

Smith machine RDL

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell or plate reverse lunge

Superset 3

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, holding one up leading with your elbows 
- Lower one of the dumbbell back down with control while holding the other static
- repeat all reps on one arm before switching arms

Dumbbell upright row + hold

- Hold the dumbbells with your palms facing each other
- keep one arm static as the other moves from a curl to overhead press
- Curl the dumbbell up engaging your bicep as you curl
- repeat all reps on one side before switching arms

Dumbbell hammer curl + press and hold

Superset 4

Booty and Upper Body Burn!

Glutes

First work out back in a while and it was just what I needed 💪

Lacey

Heavy Weight Leg Day

Been awhile since I felt my biceps on fire.🔥 So good!! Can’t wait for more gym workouts!

Pull Day

Went up in all my weights! Great workout!

Shoulders & Back

Christina

Chest & Shoulders

Even my legs were sweaty after this workout! I had to push through all the step ups 😅

All About the Glutes

Awesome leg day! Really had to push through at the end.

Glutes, Hamstrings + Core Finisher

Holy smokes! I thought this was going to be easy… The burnout round killed me. Legs are shaking!

Booty and Upper Body Burn!

Community

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