Name: Playbook - Lacey Lyons - W6/D1 Upper Body 1
Uploaded: 2024-08-05T14:11:33.011Z
Duration: 24 min
Description: W6/D1 Upper Body 1

Maddy

Ashley McCartney

It’s another week of circuits! All less than 30 minutes and they are sure to get you sweaty!

Start your timer and complete 40 seconds of movement and 20 seconds of rest for each movement. Continue through both movements back to back for 3 rounds. After the 3 rounds take a 2 minute rest break!

- Start with your arms at 90 degrees and elbows pointing forward palms facing in 
- Press one of the dumbbells straight up
- Lower with a slow controlled motion and alternate for time

Dumbbell standing shoulder press alternating

- Keep a slight bend at the elbow
- Raise your arms one at a time until you reach shoulder height 
- Lower with a slow and controlled movement and alternate sides for time

Dumbbell lateral raises alternating

Circuit 1

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended
- start to alternate if needed

Dumbbell bicep curls

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides with palms facing you
- Extend your arms engaging your triceps one at a time
- Lower back to starting position

Dumbbell tricep kickbacks reverse grip

Circuit 2

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl and press overhead 
- Lower down with control

Dumbbell hammer curls + press

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

Dumbbell alt. bicep curls reverse grip

Circuit 3

W6/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.

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 🤣

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/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

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

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

W6/D1 Upper Body 1

Community

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