Name: Playbook - Lacey Lyons - W8/D2 Lower Body 1
Uploaded: 2024-11-02T08:15:48.749Z
Duration: 30 min
Description: W8/D2 Lower Body 1

Erica

Ashley McCartney

Kristin

Soooo I’m obsessed with these full circuits so let’s keep it going!!! Lower body day so push those dumbbells, challenge yourself with the weight you are using!

You will be moving for 40 seconds and then have a 20 second rest before switching to the next movement! Try not to rest in between the rounds and see how many rounds you can get in!

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes

Elevated hip thrusts

- Begin with dumbbells in one hand and feet hip width and one leg kickstand back 
- Press hips back and lower dumbbell down until mid shins and twist bringing dumbbell across your leg 
- Lift back up to standing and press hips forward

Dumbbell RDL twisting right

- Keep your chest up and hold dumbbell by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

You can elevate your front foot if you have a stable way to do so

Dumbbell reverse lunge right

- Begin with dumbbell in one hand and feet hip width with one leg kicked back 
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Twist to bring dumbbell across your leg

Dumbbell RDL twisting left

- Keep your chest up and hold dumbbells by your side
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge left

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs

You can also do jump squats for a modifier!! 

Switch at 20 seconds!

Step ups (quick)

Full Circuit

W8/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

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

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

Ok adding this to my fav list. Loved this one

W8/D2 Lower Body 1

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