Name: Playbook - Penny Barnshaw - Full Body Conditioning
Uploaded: 2024-02-22T02:30:26.192Z
Duration: 61 min
Description: Full Body Conditioning

Full Body Friday ✌️

*Record your weights & reps in your notes app on your phone or a notebook 
**Modify Barbell & Kettlebell moves with dumbbells

Workout Details

Complete the 2 Giant Sets for 4 Rounds each. Have minimal to no rest between movements and rounds. Have 3 minutes rest between Giant Sets

Giant Set 1 x4 Rounds
10 BB Sumo Deadlift High Pull
10 DB Renegade Row
10 BB Power Clean 
10 KB American Swings *Mod to DB Swing
5 DB Wall Sprawl *Mod to DB Burpee

*rest 3 minutes 
Giant Set 2 x4 Rounds 
10 BB Bench Press
10 DB Thrusters
10 Inverted Row *Mod to Bentover Row
10 Jump Lunges
1 minute bike *Mod to cardio if your choice

- Start with a wide toed out stance and a barbell at your feet
- Pick up the bar and pull up to chin height, leading with the wrists 
- Maintain a tight core throughout the movement - Lower the bar down with controlled movement

Barbell sumo high pull

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

Barbell Power Clean

- Perform a kettlebell swing to full arm extension overhead
- Repeat for desired reps

Kettlebell American swing

Dumbbell Wall Sprawl

Giant Set 1

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

Jump Lunges

- Work for time, distance, or calories
- Increase speed as comfortable

Bike erg

Giant Set 2

Full Body Conditioning

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

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 Conditioning

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