Name: Playbook - Lacey Lyons - Timed AMRAP
Uploaded: 2025-04-30T19:21:22.968Z
Duration: 30 min
Description: Timed AMRAP

Wow! Killer workout. Love a good full body day!

Maddy

Katie

This workout is perfect for quick and effective! You only need one pair of dumbbells. 

Only 30 minutes long, this one will make you feel so great! 

Press play and let’s get started!

The workout is a total of 30 minutes.

You will complete three full rounds of:
- 8 minutes of working with a 2 minute rest

Try to get through as many rounds/exercises within the 8 minutes. Then you will take the 2 minute rest and begin another 8 minute working. 

Let’s get moving!!

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbells fully extended overhead

Dumbbell swings extended

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- 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

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down deep 
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats deep

- Keep your chest up
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up or jump if you feel comfortable 
- Lower back to the initial position 
- Switch legs and repeat

Dumbbell reverse lunge w/ knee lift or jump

Timed AMRAP (as many rounds as possible)

Timed AMRAP

Upper body AMRAP

Sarah Ruff

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

Ashley McCartney

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

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 🤪

Ladder Reps Workout (body weight)

Kaitlyn

Melissa Kay

Shoulders & Biceps

Morgan

Glutes & Hamstrings

Mexico Vacation HIIT Workout

Loved it! Quick enough but challenging 🙌🏻

Glad I pushed myself to do this workout today. It kicked my butt but I feel great!

Heather

Great workout! 😅by the donkey kicks I could barely hold myself up!

Ceyana

Lower Body

Shoulders & Core

Girl this was a booty burner! The last trifecta crap was a killer! Good workout

Shakey legs for the rest of the day! Amazing workout!

Dumbbell Only Lower Body

Loved this! Dare I say it was a fun workout?!

10-1 Rep Sweat!

Amanda

Chest & Shoulders

Shoulders and Chest Burn Out - AMRAP

Underestimated this one! Core was on fire after the first round.

That was a super core and shoulder burner

Arms and Core

Loved the new move of dumbbell swings! Great workout

Upper Body & Core

Ok round 1 I said ok I got this, round 2 still feeling good, by mid-round 3 I was feeling the burn! This was a good one!

Timed AMRAP

Community

More workouts from Lacey Lyons