Name: Playbook - Penny Barnshaw - Full Body Conditioning
Uploaded: 2024-02-22T02:30:26.160Z
Duration: 61 min
Description: Full Body Conditioning

Full Body 

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

3 Rounds
20 DB Chest Press
15 Barbell Row
10 Push-up Renegade Row
5 Hanging Knees to Chest
* Modify to In & Out Abs x 10 reps

1 Round
100 KB Swings or 3 Minutes of cardio of choice 

3 Rounds
20 Front Rack Barbell Lunge
15 DB Thrusters
10 Devils Press
5 Hanging Knees to Chest
* Modify to In & Out Abs x 10 reps

1 Round
100 KB Swings or 3 Minutes of cardio of choice 

4 Rounds
Plank 45 secs work/15 secs rest

4 Rounds
DB Russian Twist 30 secs work/30 secs rest

3 Rounds
20 DB Chest Press
15 Barbell Row
10 Push-up Renegade Row
5 Hanging Knees Up

Dumbbell Chest Press (Flat Bench)

Underhand Grip Barbell Row

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

Dumbbell push up + renegade row

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

Circuit 1

- Hinge the hips holding a KB with both hands
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

Kettlebell Russian swings

3 Rounds
20 Front Rack Barbell Lunge
15 DB Thrusters
10 Devils Press
5 Hanging Knees Up

Barbell Alternating Front Rack Step Back Lunge

- 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

Devils Press

Circuit 2

Plank Hold

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

Dumbbell russian twist

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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