Penny Barnshaw

4 Week Home Dumbbell

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Introducing Superset Build, a 4-week at-home workout series tailored for women over 40 who want to feel strong, lean, and beautiful. This program includes 3 weekly workouts, each lasting 35 -45 minutes, designed to help you maximize your time without sacrificing energy or results. All you need are dumbbells, a bench, and your commitment to transform your body and boost your confidence. In Superset Build, we focus on supersets—a highly effective training technique where you perform two exercises back-to-back with little to no rest in between. Supersets are a game-changer for building muscle and burning more calories in less time. By working opposing or related muscle groups in a single session, you'll increase your workout intensity, elevate your heart rate, and improve your metabolic rate, all of which contribute to faster fat loss and stronger, leaner muscles. Each workout is strategically designed to challenge your body and keep you engaged, helping you to push past plateaus and achieve noticeable results. To further enhance your progress, aim for 7-12k steps a day, which will complement your strength training and boost your overall fitness level. Get ready to embrace a new level of strength and beauty with Superset Build—your journey to a fitter, more empowered you starts here! ✅SUPERSET BUILD TRAINING SCHEDULE The optimal way to perform this program would be to alternate training days with a 30-60 minute walk or rest day. So a sample workout schedule may look like this: Monday - Full Body Strength Tuesday - 30-60 minute walk or rest day Wednesday - Full Body Strength Thursday - 30-60 minute walk or rest day Friday - Full Body Strength Saturday/Sunday - 30-60 minute walk or rest day **To make this a 5-6 day a week program, repeat 2 or all of the weekly workouts published. If you want to build muscle and strength, aim to increase loads as you progress through the program whilst maintaining good form 💪

Goal:
Lean Muscle

Full Body, Arms, Legs, Glutes

4 weeks program 3 days/week 30-45 mins

Level:
All Levels

Goal:
Lean Muscle

Full Body, Arms, Legs, Glutes

4 weeks program 3 days/week 30-45 mins

Level:
All Levels

Workouts

Superset Build [Quads, Glutes, Shoulders]

5.0

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

Superset Build [Chest, Tri’s & Glutes]

5.0

All Levels, Lose Weight, Glutes, Home, Arms, Strength, Toning, Chest, Full Body

Superset Build [Hamstrings, Back & Bi’s]

5.0

Arms, Abs & Core, Lower Body, Lose Weight, Full Body, Toning, Back, All Levels, Strength

Superset Build [Quads, Glutes & Shoulders]

5.0

Upper Body, Toning, Lose Weight, Full Body, Home, All Levels, Strength, Glutes, Legs, Lower Body

Superset Build [Chest, Tri’s & Glutes]

5.0

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

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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