Name: Playbook - Lacey Lyons - W3/D3 Upper Body 2
Uploaded: 2024-05-05T16:04:30.458Z
Duration: 30 min
Description: W3/D3 Upper Body 2

Ashley McCartney

Second upper body of the week! You will need dumbbells and a long band!

You will start your timer and complete your reps within one minute. Any time that you have left in that minute is your rest and begin your next movement at the top of when the next minute starts. 

At the end of each round you will have a 1 minute rest period before starting the next round.

- Place your upper back on the bench or lying on the ground 
- Keep a slight bend at the elbow as you lower dumbbell back behind your head
- Focus on engaging your lats as you pull the dumbbell forward and up

Dumbbell pullover

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl slow

- Pull straight up letting your elbow flare out
- all weight standing should be on the side of dumbbell 
- keep yourself balanced by squeezing your core

Single arm dumbbell upright row

- On a bench or the ground assume bird dog position
- Whatever side the dumbbell is on, drive the opposite foot toward the wall behind you
- Keeping core tight and hips squared to the floor
- Row the dumbbell up, pulling your elbow back
- Slowly lower back to starting position

Dumbbell bird dog rows

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out and crunch squeezing your core
- Complete desired reps then repeat on the opposite side

Bird dog + crunch

- Stand with a band under your feet and grasped in both hands
- Press your hands straight up engaging your delts
- Lower your hands releasing the tension from the band

Resistance band shoulder press

Full Circuit

W3/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/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

W3/D3 Upper Body 2

Community

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