Name: Playbook - Lacey Lyons - W9/D4 Upper Body 2
Uploaded: 2024-11-02T08:15:48.773Z
Duration: 30 min
Description: W9/D4 Upper Body 2

Rep focused upper body coming your way!! Let’s get it started!

This workout will be rep focused! You will still set your timer for 30 minute and see how many rounds you can get through! 

Try to rest as little as possible in between movements. Finish the reps of one movement and then move to the next!

- standing with feet under hips width bring arms to a field goal position holding the weight at 90 degrees 
- Press one dumbbell overhead at a time 
- Bring one db down 
- As you push up bring the opposite side down
- Keep your core engaged throughout the movement

(10 reps on each arm)

Alternating shoulder press

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

- Push through your heel raising your hips off the ground opposite leg than arm with dumbbell goes in the air 
- Engage your glutes at the top
- Press the dumbbell up engaging your chest 
- Lower with a slow controlled motion

This will challenge your core to stay balanced 

10 reps each side

Dumbbell bridge chest press (single leg)

- With your arms extended holding the weight overhead in a press up motion 
- Lift your shoulder blades off the floor then lower back down
- Keep your core engaged

Weighted overhead crunches (press)

- Start in a low plank on forearms 
- one arm at a time raise to a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

Can go to knees for more support 

High to low plank + opposite shoulder taps = 1 rep

Low to High plank shoulder taps

- stand on a long band (use dumbbells if needed) 
- press up overhead
- slowly bring back down in a bicep curl 
- then complete and upright row where hands come up to shoulders 
- repeat this whole motion for desired reps

Upper body complex banded

Full Circuit

W9/D4 Upper Body 2

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 🙌🏻

Ashley McCartney

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

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

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

W9/D4 Upper Body 2

More workouts from Lacey Lyons