Name: Playbook - Lacey Lyons - W5/D2 - Upper Body
Uploaded: 2024-08-05T14:11:33.645Z
Duration: 45 min
Description: W5/D2 - Upper Body

Ashley McCartney

Maddy

We have some new movements today! Push yourself with the weights you’re using. The last two or two should be very difficult for each round. Let’s get it!

Complete movements back to back before taking a rest period

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell standing shoulder press

- Start with your feet on an the floor and your back at 90 degrees (into a pikes position)
- Extend your arms and keep your core engaged
- Raise your hand off the floor and touch your opposite shoulder

Elevated pike shoulder taps

Superset 1

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Dumbbell upright row

-start with standing shoulder width apart knees slightly bent 
-bring arms to a 90 degree angle with elbows parallel to shoulders 
-press dumbbells forward squeezing your shoulders
-bring arms and dumbbells back to starting position squeezing through your back muscles

Standing front press

Superset 2

- Begin with a dumbbell in both hands
- Keep the dumbbells as close as possible for a close grip 
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell close grip bicep curls

- Hold two dumbbells going to a front raise 
- Keeping dumbbells at should height bring to a T position
- Slowly lower down to sides 
- bring dumbbells into a lateral raise and then bring to front before lowering down

T raise

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- at your shoulders twist dumbbells out into a wide grip
-curl the dumbbells in a wide motion back to shoulder
-close in the grip in front of body before lowering down 
-we are hitting all sides of our shoulder muscles

Dumbbell bicep curls in and out

Superset 3

W5/D2 - Upper Body

Second time doing this and it’s just as much of a burner as the first!

Dang! I’m going to have Carrie Underwood legs before you know it 🥳

Sarah

This was a burner!!! Good workouts lady!!!

W1/D1 - Lower Body

Katie

So proud of myself for finishing that one, my arms were jello by the high plank things 😂

Maci

W1/D2 - Shoulders & Biceps

Another burner girl! Loving the workouts!

W1/D3 - Back, Chest & Triceps

My heart rate was elevated on that last superset 🙌🏻 and sweat dripping down my back and front

I feel I’m in shape until I do one of your workouts and then I get taken aback 🤣. This was a burner girl! Keep ‘em coming!

I’m not going to be able to walk tomorrow 😅

Lacey

W1/D4 - Lower Body

W1/D5 - Full Body HIIT

W2/D1 -Lower Body

Haylie Fowler

After four months into my movement journey, I finally fell out of my routine. I knew it would happen eventually, I have been active but haven’t intentionally worked out in 11 days. Today, that changed, I’m back at it and I will not let 11 days define my journey. My arms are on 🔥

W2/D2 - Shoulders & Biceps

Back day is now one of my favorite workouts!

W2/D3 - Back, Chest & Triceps

Burner girl. I couldn’t use weights on the last sets of 15 I was burnt 🫡

W2/D4 - Lower Body

Great quick one but still got a good sweat!

W2/D5 - AMRAP full body

That was a hamstring and booty burner 💪

Felt so strong during this workout! Leg day has become my favorite workout days thanks to Lacey.

W3/D1 - Lower Body

Pushed myself with heavier weights! 💪🏼 great workout!

W3/D2 - Shoulders & Biceps

Increased my weights and this one was a burner 🥵

W3/D3 - Back, Chest & Triceps

I thought this was going to be easy.. I was so wrong! The short breaks made this workout a sweaty one!

W3/D4 - Lower Body

Silly me to think this one wouldn’t be too bad! 😂 great workout!

W3/D5 - HIIT

Awesome leg day! Heavy weights really make this one a killer.

Girl that last set was a burner I almost died

W4/D1 - Lower Body

W4/D2 - Shoulders & Biceps

W4/D3 - Back, Chest & Triceps

My legs are torched.. I forgot how tough this workout is.

Hardest leg workout I’ve done for quite some time. Dripping sweat.

W4/D4 - Lower Body

Wow! That was way harder than I thought. I’m dripping in sweat. Great workout!

W4/D5 - Full Body HIIT

W5/D1 - Lower Body

My triceps were burning in that last set! Whew!

W5/D3 - Back, Chest & Triceps

Girl that superset 2 was a burner… whew!

Thrusters almost killed me! Great workout!

W5/D4 - Lower Body

W5/D5 - Full Body

Donna

W6/D1 - Lower Body

W6/D2 - Shoulders & Biceps

The second superset was a burner yowsers!

W6/D3 - Back, Chest & Triceps

Girl that last set was a burner! Hello glutes!!!

Not gonna lie… might have said some words under my breath during this.

W6/D4 - Lower Body

Girl this was hard! I made it through 6 rounds into the 7th and time was up after the 4th exercise

W5/D2 - Upper Body

Community

More workouts from Lacey Lyons