Name: Playbook - Lacey Lyons - W4/D3 Upper Body 2
Uploaded: 2024-05-05T16:04:30.550Z
Duration: 30 min
Description: W4/D3 Upper Body 2

Ashley McCartney

For this workout you will need dumbbells! 

Start your timer and complete the movement within 1 minute. Any extra time in the minute is your rest. Do not take a rest until after the circuit (3 rounds) is done. 

Your rest in between circuits is 1 minute. 

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!

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

Dumbbell bent over row (single)

- With a band attached low on the rack or around the leg of a couch 
- Hinge forward slightly and pull the band back engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance band low row

Circuit 1

You will have two movements to repeat back to back. 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!

- Begin with your back to the to cable or band and hands over head, elbows bent 90 degrees
- Pull rope/band so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

- Start in a high plank position keeping your core engaged 
- Walk your hands lateral with out letting your glutes dip down 
- Walk your hands back to starting position after doing two should taps 
- Repeating the sequence for time or reps

High plank to lateral plank walk

Circuit 2

- seated on the ground hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Holding the weight with your arms extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged

Weighted sit-up

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press slow

Circuit 3

W4/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/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/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/D3 Upper Body 2

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