Name: Playbook - Lacey Lyons - W1/D4 Lower Body 2
Uploaded: 2025-08-10T22:08:19.028Z
Duration: 30 min
Description: W1/D4 Lower Body 2

Erica

My legs are still sore from legs part 1 and now they are jello 🤣

Ashley McCartney

Maddy

You will need dumbbells and a long band for this workout! 

You will have a rest in between the circuits, but try to complete the reps within a minute and work back to back rounds. 

Let’s get started!

Start your timer and try to complete the reps within a minute. Whatever time you have left in that minute is your rest time. Start movement two at the top of the next minute. 

Your 2 minute rest period will be at the end of the 3 rounds of this circuit

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

Circuit 1

Start your timer and try to complete the reps within a minute. Whatever time you have left in that minute is your rest time. Start movement two at the top of the next minute. 

Your 2 rest period will be at the end of the 3 rounds of this circuit

- place your foot on a few plates or a small stool/step if you have access (it’s okay if not!)
- with one dumbbell, step backward into a reverse lunge

Elevated front foot reverse lunge

- Get into position and place the bottom of your foot on the handle or in band 
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Banded glute kickback

- Place your upper back on the bench, side of bed/couch or in the floor 
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

Circuit 2

W1/D4 Lower Body 2

My arms are dead but in a good way. The movement changes and time constraints were perfect!

Elizabeth

Thank you so much. You kicked my whole ass!! LOL the best part was my daughter said, oh mom- I’ll work out with you! She KILLED it!!!

Erika

Great first workout since surgery 🙌🏻

W1/D1 Upper Body 1

Love this one! The curtesy lunges/ski jumps to burn it out at the end were killer!!

Sarah

Just found out we are going to Jamaica in 2 months. Still busy as ever with 3 kids, breastfeeding and working but I WILL make time for these. SO good.

I’m going to start calling this “death by LL” 😂☠️🤷🏻‍♀️😘😘

W1/D2 Lower Body 1

W1/D3 Upper Body 2

W1/D5 Full Body

W2/D1 Upper Body 1

Not me thinking the last set was going to be a break. Those jump squats 🥲

W2/D2 Lower Body 1

W2/D3 Upper Body 2

Burner towards the end my legs were jello!

Legs were burning on the last round! Great workout

W2/D4 Lower Body 2

Lacey

W2/D5 EMOM

Kristin

W3/D1 Upper Body

Only did two rounds, but whew! Great burn!

W3/D2 Lower Body

W3/D3 Upper Body 2

W3/D4 Lower Body 2

Great workout! Heart rate was high during every exercise. Quick and effective!

W3/D5 Full Body

W4/D1 Upper Body 1

W4/D2 Lower Body 1

W4/D3 Upper Body 2

W4/D4 Lower Body 2

I did not like you for this one during😂🫣, but wowza my body is loving you after. Freaking great workout!!!

W4/D5 Full Body

W5/D1 Upper Body 1

Timed workouts always leave me drenched in sweat. Great workout!

W5/D2 Lower Body 1

W5/D3 Upper Body 2

W5/D4 Lower Body 2

W5/D5 Core Circuit

W6/D1 Upper Body 1

Great workout! Timed ones really help me focus on form. It’s a sweaty one!

W6/D2 Lower Body 1

W6/D3 Upper Body 2

Quick but burner like I like them 🙌🏻

W6/D4 Lower Body 2

W6/D5 Core Circuit

W7/D1 Upper Body 1

Love the quickness but the burn too 🙌🏻

W7/D2 Lower Body 1

W7/D3 Upper Body 2

W7/D4 Lower Body 2

W7/D5 Core

W8/D1 Upper Body 1

W8/D2 Lower Body 1

Ok adding this to my fav list. Loved this one

W1/D4 Lower Body 2

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