Name: Playbook - Lacey Lyons - Upper Body Lift
Uploaded: 2023-10-02T15:44:06.018Z
Duration: 45 min
Description: Upper Body Lift

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

Ashley McCartney

Katie

This is a great lift if you want to get movement in but not very high intensity. I was not feeling my best but wanted to get something in. So this is it!! 

Dumbbell only!

Complete all movements back to back before taking a test period

- 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

- Begin with a dumbbell in both hands
- Curl one dumbbell at a time towards your shoulders 
- Slowly lower down until arms are extended
- alternating arms until total reps

Dumbbell bicep curls alternating

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull one of the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control
- switch arms before completing a double rep with both arms 
That will equal 1 rep completing all three movements (single, single, double)

Dumbbell upright row

Circuit 1

Complete movements back to back before rest time

- 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 drive into a press

Dumbbell swings (double) + press

- 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

Circuit 2

Complete movements back to back before taking a test period

- Start in a high plank arms fully extended 
- drop into a low plank one arm at a time 
- keeping back flat dip each of your hips using your obliques 
- when you complete a dip on each side go back into a high plank and repeat reps

Low to high plank + hip dips

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

Dumbbell russian twist

Circuit 3

Go into the plank right after completing your renegade row and hold for as long as you can before taking a rest.

- Pull the dumbbell up keeping your elbow pointed out for a wide row 
- Engage your lat as you pull
- Keep your hips squared
- you can be on your knees or full plank

Dumbbell renegade rows

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Circuit 4

Upper Body Lift

Upper body AMRAP

I’m exhausted after that one! Core and legs are on fire.

Maddy

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

Katie Rutledge

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!

Upper Body Lift

Community

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