Name: Playbook - Lacey Lyons - W8/D1 Upper Body 1
Uploaded: 2024-05-05T16:04:30.693Z
Duration: 30 min
Description: W8/D1 Upper Body 1

Ashley McCartney

We have a longer circuit today! Only 3 times through and at the end of each circuit take a full 1 minute break. 

Let’s get it started!

49 seconds of working movement with a 20 second rest. Then at the end of the full circuit you will take a 1 minute break.

- put a small band around forearms with a bend at the elbow
- Raise one arm until you reach shoulder height

Switch at 20 seconds

Single arm lateral raise banded

- Stand with a band under your feet or small band and grasped in both hands
- Press one of your hands straight up engaging your delts
- Lower your hands releasing the tension from the band

Switch at 20 seconds

Resistance band shoulder press

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Alternate if needed

Dumbbell bent over row (double)

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep one at a time in a quick motion alternating

Dumbbell alt. bicep curls (running)

- start with one or two dumbbells at chest and press up overhead
- Engage triceps as you extend your arms and drop dumbbell behind your head 
- Keep core tight
- come back to chest and repeat

Press + Overhead tricep extension

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells up engaging your chest one at a time and then together for the full
Complex

Dumbbell bridge chest press complex

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up
- extend one arm at a time in front holding a plank

Wide push up + arm reach

Full Circuit

W8/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

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/D2 Lower Body 1

Ok adding this to my fav list. Loved this one

W8/D1 Upper Body 1

Community

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