Name: Playbook - Lacey Lyons - W7/D2 Lower Body 1
Uploaded: 2024-08-05T14:11:33.043Z
Duration: 25 min
Description: W7/D2 Lower Body 1

Erica

Love the quickness but the burn too 🙌🏻

Ashley McCartney

First lower body workout of the week! These circuits are burners but oh so good! Let’s get started!!

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!!

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Dumbbell suitcase squats

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes
- press through your heels then grip floor with whole foot spread and hold at the top for a second 
- slowly bring hips back to start

Elevated hip thrusts

- Get into position and place the bottom of your foot on the handle or band 
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Switch feet at 20 seconds

Cable/banded glute kickback (switch at 20 sec)

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side


Switch feet at 20 seconds

Dumbbell box step ups (switch at 20 sec)

- Stand in a wide toed out stance 
- Lower into a squat and complete one pulse/half rep before standing up 
- keep band around thighs

Sumo squat + pulse (banded)

Full Circuit

W7/D2 Lower 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.

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

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

W6/D1 Upper Body 1

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

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/D2 Lower Body 1

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