Name: Playbook - Lacey Lyons - W1/D2- Upper Body 1
Uploaded: 2024-01-08T00:55:09.504Z
Duration: 40 min
Description: W1/D2- Upper Body 1

Maci

Emily

Ashley McCartney

Kristin

Day 1 of upper body! You will only need dumbbells. Let’s press play and let’s get moving!

Complete movements back to back before taking your rest period

- Start with your palms facing you
- Alternately press one dumbbell overhead rotating your wrist/arm as you press up
- Palm will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell alt. arnold press

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

Circuit 1

- 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 one dumbbell at a time back down with control

Dumbbell upright row - hold

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Circuit 2

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up
- the. Walk laterally holding the plank before next push up

Wide push up + plank walk

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest
- then keeping hands close complete a close grip chest press

Dumbbell chest fly (flat) + close press

Circuit 3

- begin with palms facing out for a bicep curl
- turn palms in as you press above head 
- drop DB behind head for tricep ext. 
- bring back down and final bicep curl 

Repeat for the whole 2 minutes for a burnout

Bicep curls - press - tricep ext. (burnout)

W1/D2- Upper Body 1

I don’t think I’ve ever sweat this much. This is a killer!

Maddy

Ammie

W1/D1- Lower Body 1

Couldn’t finish all the reps on the last move, still finished so proud of myself on this one.

My legs are still on fire from 2 days ago with the first one 🙌🏻

Great workout! Definitely got the heart rate up!

W1/D3 - Lower Body 2

W1/D4 - Upper Body 2

So good! Was trying for 5 rounds but 4 was sweaty!

W1/D5 - HIIT

Ooooh hot dang I’m going to feel that sat 🙌🏻

Another day closer to looking like Lacey 😝🙌🏻

Katie

W2/D1 - Lower Body 1

Maybe this wasn’t the week to switch to 12’s 😂 but I almost made it but had to get back to 8s on a few reps!

W2/D2 - Upper Body 1

First day back after ten mile days at Disney World! Missed this! ♥️

Girl that was a burner my legs will be jello Tuesday.

W2/D3 - Lower Body 2

My body was telling me no, couldn't finish after those planks! Feeling so strong!

W2/D4 - Upper Body 2

Broke a sweat on that one. Good quick burner ❤️

W2/D5 - HIIT

Tonight was a late night and the kiddos ready for bed, but I still got half done! 💪🏼👏🏼

W3/D1 - Lower Body 1

This one made me feel strong 💪🏼 I look forward to this program every day!

W3/D2 - Upper Body 1

Loved the hamstring slide move! *cant remember the name* :)

W3/D3 - Lower Body 2

... the dumbbell swings with two kiddos running around was questionable lol

W3/D4 - Upper Body 2

This was a lot harder than it looked! Great workout!

W3/D5 - Core/HIIT

Today was a busy day, but it’s 9:45 pm and I finished (almost) it!! Woot woot!!!

Legs were jello then did a 1.5 mile walk after.

W4/D1 - Lower Body 1

I’m loving this round of workouts 🙌🏻

W4/D2 - Upper Body 1

Missed these the last 3 days, loved todays!! I am shocked at how long I could do a walk sit. It’s crazy how much stronger I feel in 4 weeks!

Holy lunges! My legs are gone after that!

W4/D3 - Lower Body 2

I like the quick ones but they are burners

W4/D4 - Upper Body 2

Phew!!! 3 rounds for me and still proud!!

W4/D5 - HIIT

This mama is exhausted taking care of a kiddo with the stomach flu. Today was a pick and choose movement day and ended up doing a lot of modifications on the floor, but glad to get in some type of movement in after the last few days!

Erica

W5/D1 - Lower Body 1

Addicted to these. Why is anything lateral so difficult for me?!

W5/D2 - Upper Body 1

I really liked this one. Changed it up but still felt it

W5/D3 - Lower Body 2

This was so fun!! Bands always seem so easy at first and by end of reps my shoulders were on 🔥

W5/D4 - Upper Body 2

I love the HIIT workouts. Quick and burners 🙌🏻

W5/D5 - HIIT

Doing all the squats before we leave tomorrow for Railbird Festival!! 🎉

Feeling that already going to be sore Wednesday

W6/D1 - Lower Body 1

Feeling this after 4 days off for vacation!! Whoo hoo! 💪🏼

W6/D2 - Upper Body 1

W6/D3- Lower Body 2

Can’t believe how much easier I can do lateral movement!!! 🥹 Getting stronger every day.

W6/D4 - Upper body 2

Total honesty…on my period and not feeling today, but I turned some music on and did a little anyway. Tomorrow is a new day!

Got 3 rounds in bc I was short on time but at least I did it! Good one 🙌🏻

W6/D5 - HIIT

Good movement after taking it easy yesterday!! 🎉👏🏼

This was a burner and going to feel it Friday

Pushed myself to go up on weights for this one. It was a killer

W7/D1 - Lower Body 1

W7/D2 - Upper Body 1

Quick half day. Moving intentionally on vacation…who dis?! 😂🥰

W7/D3 - Lower Body 2

The complex movements 😳 loved the reverse crunches too!

Ok I’m loving the complex sets!!! Super fun

Great upper body day! This one was a sweaty one!

W7/D4 - Upper Body 2

Phew!!! I couldn’t do the squat jumps. I was done by the time we got there. But I did full sets of jumping jacks and bug squashes!! 👏🏼🎉

W7/D5 - HIIT

I haven’t done any intentional movement in 4 days. I almost 🤮😂 we finished half of that one, and that’s ok!

W8/D1 - Lower Body 1

Burner! My legs are burning from the leg workout yesterday

My whole body is sore this week. Great workouts!

W8/D2 - Upper Body 1

W8/D3 - Lower Body 2

W8/D4 - Upper Body 2

W8/D5 - EMOM

These legs days have been brutal! Great workout

W9/D1 - Lower Body 1

Had to cut this short for morning activities, loved this one!!

W9/D2 - Upper Body 1

W9/D3 - Lower Body 2

W9/D4 - Upper Body 2

W9/D5 - EMOM

was so happy when I saw only 1 set for Bulgarian split squats 😂

W10/D1 - Lower Body 1

W10/D2 - Upper Body 1

W10/D3 - Lower Body 2

Phew!! Had to stop early on this one but I pushed myself and made it through every round of laterals, which are most difficult for me!  Proud of my progress !

W1/D2- Upper Body 1

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