Name: Playbook - Lacey Lyons - Upper Body & Core
Uploaded: 2025-01-05T17:08:49.094Z
Duration: 45 min
Description: Upper Body & Core

Ashley McCartney

Loved the new move of dumbbell swings! Great workout

Maddy

I was so sore in my lower body, so upper body it is! 💪🏼

You will thank me later for this one!

Complete both movements back to back before taking a rest period.

- 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

- Engage triceps as you extend your arms
- Keep core tight

Overhead tricep extension

Superset 1

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

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

Dumbbell swings (double) + press

Superset 2

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

Dumbbell alternating bent over row

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

Superset 3

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

Bicycle crunches

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot

Plank toe touches

Superset 4

Upper Body & Core

Upper body AMRAP

Sarah Ruff

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

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

Katie

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

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!

Upper Body & Core

Community

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