Penny Barnshaw

Lean Over 40 Guided Plan

Get started today!

📅 Grab your 28-Day Calendar in the Extras section (PDF or link) to follow along easily each day. Build strength, burn body fat, and feel more energised with this 28-day workout plan designed specifically for women over 40. This program combines strength training, low-impact cardio, and knee-friendly workouts to help you train consistently without feeling exhausted. Each week is structured to guide you through a balanced mix of full body strength, metabolic workouts, and active recovery days to support fat loss, improve fitness, and keep your body feeling strong and capable. You’ll be challenged where it counts, while still allowing space for recovery so you can stay consistent. All workouts are follow-along and designed to be done at home using a variety of dumbbells. A bench and booty band can be used for added challenge, with modifications provided throughout. This is about showing up, building strength, and creating real, sustainable results — without burnout.

Goal:
Shredding

Bodybuilding, HIIT, Functional, Full Body

28 days program 4 days/week 30-45 mins

Level:
All Levels

Goal:
Shredding

Bodybuilding, HIIT, Functional, Full Body

28 days program 4 days/week 30-45 mins

Level:
All Levels

Workouts

40 Min Full Body Dumbbell Strength

4.0

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

35 Min Standing HIIT | No Jumping + No Repeat

4.0

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

40 Min Knee Friendly Leg Day Strength

5.0

Glutes, All Levels, Legs, Abs & Core, Home, Glutes, Toning, Lower Body, Back, Strength

Active Recovery Walk 8-12k Steps

5.0

Full Body, Home, All Levels, Cardio

45 Min Over 40 HIIT Workout

5.0

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

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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