Name: Playbook - Lacey Lyons - W10/D3 Upper Body 2
Uploaded: 2024-05-05T16:04:30.752Z
Duration: 32 min
Description: W10/D3 Upper Body 2

Ashley McCartney

This is such a fun workout! You’ll complete movements on your right arm before switching to your left arm. 

Let’s get it started!!

This workout you have 8 movements so 4 rounds will equal 32 minutes (: 

40 seconds working and 20 seconds rest!

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch (right arm)

- Start with your arm at 90 degrees in front of your body 
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press (right)

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbell up keeping your elbow pointed out from your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (right arm)

Dumbbell snatch (left arm)

- Press up rotating your wrist as you press up
- Reach full extension and come down with a controlled motion 
- Keep core engaged

Single arm dumbbell shoulder press (left arm)

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbell up keeping your elbows away from your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (left arm)

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height laterally + one to the front 
- alternate back and forth 
- Lower with a slow controlled motion

Dumbbell lateral raises + front raise

- From a high plank
- Using your core
- Alternate raising your knees to your elbows by bring an extended leg back 

Switch legs at 20 seconds

High plank leg extended + crunch

Full circuit

W10/D3 Upper Body 2

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 🙌🏻

Kristin

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.

Erica

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

W1/D2 Lower Body 1

W1/D3 Upper Body 2

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

Maddy

W1/D4 Lower 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

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

W5/D2 Lower Body 1

W5/D3 Upper Body 2

W5/D4 Lower Body 2

W5/D5 Core Circuit

W6/D1 Upper Body 1

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

W10/D3 Upper Body 2

Community

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