Name: Playbook - Lacey Lyons - W3/D2 - Upper Body 1
Uploaded: 2024-05-05T16:04:30.688Z
Duration: 45 min
Description: W3/D2 - Upper Body 1

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

Maci

Ashley McCartney

Maddy

Set an intention for this upper body day! Press play and let’s get moving!

Repeat movements back to back without a rest until the round is completed

- start with two dumbbells by legs with palms facing out 
- bring arms up over head keeping a slight bend in elbows 
- you will feel this all through your upper body

Around the world

- Raise the dumbbells until you reach shoulder height
- drive dumbbells to from while keeping extended 
- repeat this “T” motion back and forth

Dumbbell front raise + lateral

Circuit 1

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

Dumbbell bent over row (single)

- From a seated or standing position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell seated or standing bent-over reverse fly

Circuit 2

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Circuit 3

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Concentration curl

- 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 4

W3/D2 - Upper Body 1

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

Ammie

W1/D1- Lower Body 1

Emily

W1/D2- Upper 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!

Kristin

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

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 !

W3/D2 - Upper Body 1

Community

More workouts from Lacey Lyons