Name: Playbook - Penny Barnshaw - Full Body Compound Movement Circuit | No Repeat
Uploaded: 2024-02-22T02:30:26.457Z
Duration: 20 min
Description: Full Body Compound Movement Circuit | No Repeat

Work more muscles & burn more calories in less time with this time efficient workout packed with compound movement exercises 
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🏋🏻‍♀️Equipment: A variety of dumbbells to complete this workout. I used a set of 5kg/11Lbs 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: 20+Minutes
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How it’s done: There is 1 No Repeat Circuit to complete. 60 secs work/15 secs rest
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1️⃣Alt Arm Thrusters 
2️⃣Deadlift to Upright Row 
3️⃣Bicep Curl to Front Raise (L) side
4️⃣Bicep Curl to Front Raise (R) side
5️⃣Renegade Row to Squat Curl
6️⃣Chest Press to Tri Ext
7️⃣Scissor Legs to Double Knee Crunch 
8️⃣Sprawl to DB Pull Through
9️⃣Lateral Squat Walk to Front Press
🔟Snatch to Reverse Lunge
1️⃣Alt Single Leg Deadlift to Row
2️⃣Skier Swing to Press
3️⃣Curtsy Lunge to Hammer Curl
4️⃣Lateral Lunge to Upright Row (L) side
5️⃣Lateral Lunge to Upright Row (R) side
6️⃣Pullover to Leg Ext
7️⃣DB Pushup Burpee Row

Workout Finisher
1️⃣Turkish Getup (L) Side
2️⃣Turkish Getup (R) Side

Alternating Arm Thrusters

Deadlift to Upright Row

SA Bicep Curl to Front Raise (R) side

SA Bicep Curl to Front Raise (L) side

Renegade Row to Squat Curl

Chest Press to Tricep Extension

Scissor Legs to Double Knee Crunch

Sprawl to DB Pull Through

Lateral Squat Walk to Front Press

Snatch to Reverse Lunge

Alt Single Leg Deadlift to Row

Skier Swing to Press

Curtsy Lunge to Hammer Curl

Lateral Lunge to Upright Row (R) side

Lateral Lunge to Upright Row (L) side

Pullover to Leg Extension

Dumbbell Pushup Burpee to Bentover Row

Compound Movement Circuit

Complete the superset of movements for 1 round of 60 secs work/15 secs rest

Workout Finisher
1️⃣Turkish Getup (L) Side
2️⃣Turkish Getup (R) Side

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Stand to full hip and leg extension
- Dumbbell remains overhead with shoulder pushing up
- Reverse steps to return to start position

Dumbbell turkish get up

Finisher

Full Body Compound Movement Circuit | No Repeat

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 Compound Movement Circuit | No Repeat

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