Penny Barnshaw

4 Week Home Dumbbell

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Build your fitness foundation, boost your energy, and feel stronger in just four weeks — all from home. This program blends three full-body strength sessions each week with optional treadmill workouts to improve endurance and burn extra calories. You’ll learn how to lift with confidence, master proper form, and create the consistency you need for long-term results — without endless cardio or complicated routines. Perfect for: • Women returning to training or starting fresh • Anyone wanting a structured, time-efficient plan • Those ready to lay the groundwork for heavier lifting and more challenging programs After these 4 weeks, you’ll be ready to progress into Begin to Build— our next-level strength training plan designed to build on your results.

Goal:
Strength

Full Body

4 weeks program 3 days/week 30-45 mins

Level:
All Levels

Goal:
Strength

Full Body

4 weeks program 3 days/week 30-45 mins

Level:
All Levels

Workouts

W1D1- Full Body Strength | 3 Day Split

5.0

Lose Weight, Home, Toning, Abs & Core, Strength, All Levels, Full Body

W1D2 - Full Body Strength | 3 Day Split

4.8

Home, Lose Weight, Full Body, Strength, Toning, All Levels, Abs & Core

W1D3 - Full Body Strength | 3 Day Split

3.0

Abs & Core, All Levels, Toning, Home, Full Body, Strength, Lose Weight

W1D4 – (Optional Cardio) Incline Treadmill or Alternate

5.0

Home, Full Body, Cardio, All Levels

W2D1 - Full Body Strength | 3 Day Split

5.0

Lose Weight, Strength, Home, All Levels, Abs & Core, Toning, Full Body

Love this app!!! Every workout is challenging and I've had amazing results

Carrie

Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.

Laura

Clear, straightforward, focused workouts that are enjoyable and effective

Jess

App Features

Reminders

Set workout reminders to stay on track!

Tracking

Track your progress and share it to Instagram

Notes & Logging

Track your weights, time, and reps. Take notes to capture your thoughts when working out

Streaks

Make sure you stay on track with your goals

Favorites

Save your favorite workouts with one tap

Stream Anywhere

Stream to your TV and laptop using Airplay, Chromecast, Firestick and Cast2Web.

Reminders

Set workout reminders to stay on track!

About Penny Barnshaw

Online personal trainer

Hey there, I’m Penny — and I’m so glad you’re here. I’ve been a certified Personal Trainer for 20+ years, but when I hit my 40s and started experiencing perimenopause, everything I thought I knew about my body shifted. Fatigue, weight gain, joint pain, and brain fog left me frustrated, even though I had the knowledge and tools. That’s when I realized I needed to adapt — not just push harder. By focusing on strength training, eating enough protein, and building sustainable habits, I found my energy and confidence again. Now, my mission is to help other women in perimenopause and beyond do the same — to feel strong, capable, and in control of their bodies again.

Frequently asked questions

What makes Playbook different? How do I know it will work for me?

If you haven’t had success with other workout apps in the past, you may be skeptical about ours. But we’re here to tell you, we guarantee you’ll get the results you want with Playbook. Why? We have hundreds of experts who are ready to train you. We don’t give you one-off programs of PDF documents with no assistance. Our creators add new programs (with interactive, explanatory videos) on a daily basis. Our content is new, fresh, and ever-changing to keep you motivated and ready to work! Plus, if you need help,creators are always here for you. You can message them directly if you have any questions, feedback, or simply want to share your success.

I'm a beginner, is Playbook for me?

No matter where you are in your fitness journey, Playbook can help you succeed. Workouts and programs posted in the app are for any level of fitness. Plus, trainers walk you through all exercises with easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.

Do I need to purchase equipment?

It depends on the workout! Playbook has a lot of workouts that require no equipment. We also have workouts that require minimal equipment (like dumbbells or a yoga mat) and some that require weight-lifting machines. There’s something for everyone — regardless of equipment — to help you get in shape.

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