Name: Playbook - Lacey Lyons - W7/D1 Upper Body 1
Uploaded: 2024-05-05T16:04:30.670Z
Duration: 25 min
Description: W7/D1 Upper Body 1

Ashley McCartney

It’s the week of the CIRCUITS! I’ve been loving these circuits and gotten great feedback on complex movements, so let’s put them together! 

Try to see how many rounds you can get through in the time that you have! (:

Start the timer and let’s see how many rounds you can get through! 

5 rounds = 25 min 
6 rounds = 30 min 

Work for the full 40 seconds for the given movements. The goal is to only use the 20 seconds in between movements for a break. Don’t take a break in between rounds. 

Let’s have some fun!!

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press one of the dumbbells straight up
- Lower with a slow controlled motion and switch

Dumbbell neutral grip shoulder press alternating

- Hold the dumbbells or single dumbbell in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height and bring in to press over head 
- bring back to starting position going opposite movements 
- Keep a slight bend at the elbow

Dumbbell front raises + press up

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side
- then complete a lateral raise with both dumbbells out to the side to shoulder height 
- repeat full motions

Dumbbell alt. bicep curls + lateral raise

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats one at a time 
- Keep your core tight focus on a slow controlled movement as you alternate

Dumbbell alternating bent over rows

- Start in a dumbbell hang position 
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm overhead and keep your knees soft 
- Reverse the movement back down 
- Complete desired reps then repeat on the opposite side

Dumbbell single arm hang snatch (switch at 20 seconds)

Full Circuit

W7/D1 Upper Body 1

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/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

W5/D2 Lower Body 1

W5/D3 Upper Body 2

W5/D4 Lower Body 2

W5/D5 Core Circuit

W6/D1 Upper Body 1

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

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

W7/D1 Upper Body 1

Community

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