Name: Playbook - Lacey Lyons - W2/D3 Upper Body 2
Uploaded: 2024-05-05T16:04:30.385Z
Duration: 24 min
Description: W2/D3 Upper Body 2

Ashley McCartney

Second upper body workout of the week! 

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

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- With the outside arm holding the dumbbell hold on to a sturdy post, door, wall etc. to have a slight lean 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side

leaning single arm lateral raise

Circuit 1

- Support yourself using your opposite arm on a bench 
- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

- with a small band wrapped around your forearms, keep at a 90 degree bend 
- one arm at a time, complete a lateral raise

Banded lateral raise

Circuit 2

- With the pulley set high on the rack or a band in the door frame 
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable rope high face pull

- with a long band, stand on it and hold with your palms facing you
- grad the band upwards to shoulder height
- point elbows outward

Upright row banded

Circuit 3

W2/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

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/D3 Upper Body 2

Community

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