Name: Playbook - Lacey Lyons - W2/D2 Lower Body 1
Uploaded: 2024-05-05T16:04:30.380Z
Duration: 24 min
Description: W2/D2 Lower Body 1

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

Erica

This will get you sweaty!

Start the timer and complete each movement within a minute. Go back to back for the full 3 rounds (6 minutes total) and then take a 2 minute rest break before the next circuit. 

Let’s get started!

Complete movements back to back before taking your rest period 

You have one minute to complete the reps for movements 1, and then start the 2nd movement when the minute starts again 

Take your 2 minute rest after 3 full rounds

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Stay balanced to complete a kickback 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge + kickback

- keep your stance in a split stance for this squat 
- most of your weight should be on your front leg
- keep dumbbell at the goblet position (at chest level) 
- squat down pushing through your front heel to stand

Split stance squat

Circuit 1

- start in a wide stand with feet wider than hip width and toes pointed outward slightly
- hinge at the hips and keep back flat as your keep dumbbells close to body 
- squeeze through glutes to stand back up

Sumo rdl

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Circuit 2

- lay on the ground with a band around thighs in a glute bridge with hips off the ground 
- extend one leg above hips
- drop leg slowly pointing toes and before touching the ground, bring straight leg back up by flexing 

Repeat reps on one leg before switching and don’t drop hips

Glute bridge leg lifts

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

Circuit 3

W2/D2 Lower Body 1

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 🙌🏻

Ashley McCartney

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.

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

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

W2/D2 Lower Body 1

Community

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