Name: Playbook - Lacey Lyons - Full Upper Body
Uploaded: 2024-01-08T00:55:09.475Z
Duration: 30 min
Description: Full Upper Body

My arms are burning and shaking! We’ll have to work up to doing the whole thing 🤣

Sarah

Kristin

This is our first workout in our new 30 minute workout category! You know you can complete this workout in 30 minutes. 

You only need a set of dumbbells to complete this workout. 

2 timed circuits with a 2 minute rest in between and 1 burnout movement. 

Let’s press play and get started!

This is a time circuit with four movements! You will have 40 seconds of continuous movement and then 20 seconds rest before moving onto the next movement. 

Continue through all of the movements for a total of 3 rounds before taking your 2 minute break between circuits!

- 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

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- 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

Circuit 1

This second circuit has 4 movements with the same time frame. 40 seconds moving with 20 seconds rest. Complete 3 full rounds before taking a 2 minute break!

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side

Dumbbell across body curls

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Circuit 2

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up
- in a high plank push through your shoulders and bend your knees to sit backwards 
- come back to a plank before another push up 

Hold a plank for the remaining time if you need a break from the push ups

Full Upper Body

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