Name: Playbook - Lacey Lyons - W6/D5 - HIIT
Uploaded: 2024-01-08T00:55:10.064Z
Duration: 45 min
Description: W6/D5 - HIIT

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

Ashley McCartney

Maddy

Donna

This is your FINAL workout of the whole program! YOU DID IT! Congratulations on completing this program. You should be so proud of yourself because I know I’m so proud of you! Let’s press play one more time and get started!

AMRAP = as many rounds as possible

The timer is set for 45 minutes. Press play and see how many full rounds you can get through! It is a tough one but I KNOW you can do it!

- Begin with one dumbbell in the same hand that your foot is planted
- Press hips back keep your elevated leg extended and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Bend forward at the hips until your back is parallel to the ground
- Grasp the dumbbells just outside shoulder width apart
- Brace core and pull the dumbbells up
- Squeeze your shoulder blades together
- Lower the dumbbells all the way back down to the floor

Dumbbell pendlay row

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position
- Increase speed as you feel comfortable

Jumping jacks

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (dumbbells)

- Use your hands for balance on the bench if needed 
- Jump laterally over bench back and forth
- Land softly

Lateral bench jump overs

- Start with standing with feet shoulder width apart 
- With a neutral grip (palms facing in), drive dumbbells up overhead 
- Keep core right as you press up

Dumbbell overhead press

- 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

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

45 minute AMRAP

W6/D5 - HIIT

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!

W6/D5 - HIIT

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