Name: Playbook - Lacey Lyons - W4/D1 Upper Body 1
Uploaded: 2025-08-10T22:08:19.378Z
Duration: 30 min
Description: W4/D1 Upper Body 1

Erica

Ashley McCartney

Week four!! Let’s get started with an upper body workout! You will need dumbbells and one long band. 

You will complete each circuit in 6 minutes (1 minute per exercise x 3 rounds)

Then you will have a one minute break in between each circuit!

Let’s get started!

You will have two movements to repeat back to backs start a timer for one minute and at the start of each minute you will begin movement one. Whatever time you have left within that minute is your rest time. 

Keep repeating movements until the 3 rounds are finished. It will take you 6 minutes to complete this circuit!

- Hold the dumbbells with your palms facing you 
- Curl the dumbbell up engaging your bicep towards opposite shoulder 
- Lower with a controlled motion
- Repeat on the opposite side

Dumbbell alt. bicep curls crossbody

- Hold the dumbbells in front of you with palms facing away from you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises underhand

Circuit 1

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up one at a time to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row alternating

- Holding a single kettlebell or dumbbell overhead perform a slow controlled march
- complete all reps on one side before switching sides

Dumbbell overhead single arm march

Circuit 2

- hold dumbbell at chest level
- press outward keeping your core tight and at shoulder height

Front press

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

Banded bent over row (double)

Circuit 3

- standing on a long band, pull the band laterally to reach shoulder height
- repeat all reps before switching sides

Lateral raise banded

- Hinge forward keeping a bend at your knee
- Holding the band in hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Banded tricep kickbacks

Circuit 4

W4/D1 Upper Body 1

My arms are dead but in a good way. The movement changes and time constraints were perfect!

Elizabeth

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 🙌🏻

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

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

Kristin

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/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

Timed workouts always leave me drenched in sweat. Great workout!

W5/D2 Lower Body 1

W5/D3 Upper Body 2

W5/D4 Lower Body 2

W5/D5 Core Circuit

W6/D1 Upper Body 1

Great workout! Timed ones really help me focus on form. It’s a sweaty one!

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

W4/D1 Upper Body 1

Community

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