Name: Playbook - Penny Barnshaw - //🔥FULL BODY FLOOR WORKOUT🔥// Self Guided
Uploaded: 2024-02-22T02:30:26.413Z
Duration: 40 min
Description: //🔥FULL BODY FLOOR WORKOUT🔥// Self Guided

Looking for the ultimate lazy girl workout?! You don’t even have to get off the floor to break a sweat during this one 😅
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🏋🏻‍♀️Equipment: A variety of dumbbells to complete this workout. I used 2 x 5kg/11Lbs, 2 x 8kg/17.5Lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level
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⏱Time to Complete: 45+Minutes
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How it’s done: Complete the circuit of Movements for 50 seconds work/15 seconds rest 
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1️⃣Bridge Chest Press 
2️⃣Wide Stance Heels Up Glute Bridge 
3️⃣Straddle Snatch
4️⃣Half Kneeling Clean & Press
5️⃣Half Kneeling Clean & Press
6️⃣Superman Pushups
7️⃣Commando Plank DB Taps
8️⃣Plank DB Row to Frog Squat
9️⃣Side Plank Crunches
🔟Side Plank Crunches
⏸️Leg Lowers
1️⃣Bridge Pullovers
2️⃣B Stance Glute Bridge
3️⃣B Stance Glute Bridge
4️⃣DB Boat Sit Shoulder Press
5️⃣Kneeling Hip Thrust 
6️⃣Plank DB Pull Throughs
7️⃣2 Point Tricep Kickback 
8️⃣2 Point Tricep Kickback 
9️⃣DB Squat Hop Burpee to Curl
🔟Reverse Plank Crunch
⏸️DB Kayak 
1️⃣Chest Press to Leg Lower
2️⃣Kneeling Curl to Front Raise
3️⃣Reverse Arm Skull Crushers
4️⃣Anchored DB X Body Crunch
5️⃣Side Lying Leg Raises
6️⃣Side Lying Leg Raises
7️⃣Plank DB Jump Overs
8️⃣Shoulder Tap to Kick Through 
9️⃣DB Donkey Kicks
🔟DB Donkey Kicks
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Finisher 20 work/no rest
1️⃣Low Plank Jacks
2️⃣Butterfly Heel Taps
3️⃣Crab Toe Touch 
4️⃣Boat Sit Crunches
5️⃣Commando Plank X Body Crunch
*Workout Complete🔥Burn 285 Calories

Complete the circuit of Movements for 50 seconds work/15 seconds rest 
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1️⃣Bridge Chest Press 
2️⃣Wide Stance Heels Up Glute Bridge 
3️⃣Straddle Snatch
4️⃣Half Kneeling Clean & Press
5️⃣Half Kneeling Clean & Press
6️⃣Superman Pushups
7️⃣Commando Plank DB Taps
8️⃣Plank DB Row to Frog Squat
9️⃣Side Plank Crunches
🔟Side Plank Crunches
⏸️Leg Lowers
1️⃣Bridge Pullovers
2️⃣B Stance Glute Bridge
3️⃣B Stance Glute Bridge 
4️⃣DB Boat Sit Shoulder Press
5️⃣Kneeling Hip Thrust 
6️⃣Plank DB Pull Throughs
7️⃣2 Point Tricep Kickback 
8️⃣2 Point Tricep Kickback 
9️⃣DB Squat Hop Burpee to Curl
🔟Reverse Plank Crunch
⏸️DB Kayak 
1️⃣Chest Press to Leg Lower
2️⃣Kneeling Curl to Front Raise
3️⃣Reverse Arm Skull Crushers
4️⃣Anchored DB X Body Crunch
5️⃣Side Lying Leg Raises
6️⃣Side Lying Leg Raises
7️⃣Plank DB Jump Overs
8️⃣Shoulder Tap to Kick Through 
9️⃣DB Donkey Kicks
🔟DB Donkey Kicks

Bridge Chest Press

Wide Stance Heels Up Glute Bridge

Straddle Snatch

Half Kneeling Clean & Press (L) Side

Half Kneeling Clean & Press (R) Side

Superman Pushups

Commando Plank DB Taps

Plank DB Row to Frog Squat

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Side plank crunches

Leg Lowers

Bridge Pullovers

B Stance Glute Bridge (L) Side

B Stance Glute Bridge (R) Side

DB Boat Sit Shoulder Press

Kneeling Hip Thrust

Plank DB Pull Throughs

2 Point Tricep Kickback (L) Side

2 Point Tricep Kickback (R) Side

DB Squat Hop Burpee to Curl

Reverse Plank Crunch

DB Kayak

Chest Press to Leg Lower

Kneeling Curl to Front Raise

Reverse Arm Skull Crushers

Anchored DB X Body Crunch

DB Side Lying Leg Raises (R) Side

DB Side Lying Leg Raises (L) Side

Plank DB Jump Overs

Shoulder Tap to Kick Through

DB Donkey Kicks (L) Side

DB Donkey Kicks (R) Side

Circuit 1

Complete 1 round of the circuit of movements. 20 seconds work/no rest

Finisher
1️⃣Low Plank Jacks
2️⃣Butterfly Heel Taps
3️⃣Crab Toe Touch 
4️⃣Boat Sit Crunches
5️⃣Commando Plank X Body Crunch

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

Butterfly Heel Taps

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and the opposite hand, tapping your toes
- Repeating back and forth for time or reps

Crab toe touches

Boat Sit Crunches

Commando Plank X Body Crunch

Finisher

//🔥FULL BODY FLOOR WORKOUT🔥// Self Guided

Full Body Circuit

Full Body Standing Strength Circuit

Full Body Compound Workout

Loveee this workout. Heart rate up as well as weights. Thanks

Cherie Ashby

Full Body Conditioning

Billie

Awesome. Proper look forward to these workouts!

Joanne

Made each round 4 sets, dropped weight by 50%. Was good to just go thru the motions without trying to push myself

Amber

Full Body

Gina

Terri

I recognized I really struggle with taking time off and taking it down as in a deload workout- I kept adding weight to make the set "count." :(

//🔥FULL BODY FLOOR WORKOUT🔥// Self Guided

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