Name: Playbook - Lacey Lyons - Full Body DB Only
Uploaded: 2024-01-08T00:55:09.681Z
Duration: 45 min
Description: Full Body DB Only

I’m completely out of breath after that one! Great workout!

Maddy

Katie

Oh my god girl that was a burner!!! I loved the sweat dripping off me on that one 🙌🏻

Ashley McCartney

Little equipment?! This workout is dumbbell only! It’s a great full body that can be done anywhere. 

Press play and let’s get moving!

Complete all movements back to back before taking your rest time!

- 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

Dumbbell RDL

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell alternating bent over rows

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Your knees should be inline with your toes
- Pulse up and down for 2 times and then stand up squeezing flutes 
- repeat

Squat pulses 2

Triset 1

Complete both movements back to back before taking your rest time!

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Dumbbell alt. bicep curls

- Keep a slight bend at the elbow
- Raise one arm at a time until you reach shoulder height 
- Lower with a slow and controlled movement
- and alternate your arms

Dumbbell lateral raises alternating

Superset 2

Final three movements! Repeat back to back before rest period.

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite hand or elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- 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 
- pulse for two reps 
- Complete desired reps then repeat on the opposite side

Curtsy lunge pulse

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
-Keep the motion slow and controlled

Cross body mountain climbers slow

Triset 2

This round is to get your heart rate up! Complete movements back to back and then take your rest period.

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Perform jumping squats switching between narrow and wide stance each jump
- jump feet together as you stand up

Jump squats in and out

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Cardio Rounds

Full Body DB Only

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

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 🤪

Full Body DB Only

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