Name: Playbook - Lacey Lyons - Decreasing Reps - Full Body
Uploaded: 2024-01-08T00:55:09.578Z
Duration: 45 min
Description: Decreasing Reps - Full Body

Maddy

Now that was super fun!!! I challenged myself and each round I increased my weights!

Ashley McCartney

This one was so FUN! We will start with the highest reps for each movement and then work our way down as the rounds go on. Push yourself with this one. 

YOU GOT IT! 👍🏻 

Round 1 - 10 reps 
Round 2 - 8 reps
Round 3 - 6 reps 
Round 4 - 4 reps 
Round 5 - 2 reps

- start with a dumbbell in each hand and palms facing your body 
- alternating curls, drag the dumbbell across your body 
- think about touching each dumbbell to opposite shoulder 
- repeat for all reps

Crossbody Bicep Curls

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbells to about shoulder height
- Press above head

Dumbbell swings (double) + press

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- fully sitting up 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

Decreasing Reps - Full Body

Upper body AMRAP

Sarah

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

Katie

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!

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 🤪

Decreasing Reps - Full Body

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