Name: Playbook - Penny Barnshaw - Full Body Conditioning
Uploaded: 2024-02-22T02:30:26.250Z
Duration: 60 min
Description: Full Body Conditioning

Happy Friday✌️

Enjoy the workout below or choose to take an optional rest day

05/5 Workout Details

Warm Up - 5 -10 Minutes General Cardio 

*Record your weights & reps in your notes app on your phone or a notebook 
**Modify Barbell & Kettlebell moves with dumbbells 

2 Giant Sets 

4 Rounds for Time
10 BB Bench Press
10 KB Goblet Squat
10 BB Pullups
10 KB Goblet Curtsy Lunge
5 DB Wall Sprawl
1 minute bike (or cardio of choice)

*2-3 minutes rest

4 Rounds for Time
10 KB Alt Reverse Lunge
10 BB Power Clean 
10 KB Swings
10 BB Thrusters
5 Devil’s Press
1 minute bike (or cardio of choice)

*rest 1-2 minutes

Core Finisher
100 Russian Twists (Total)
*Try to complete in as few sets as possible

4 Rounds for Time
10 BB Bench Press
10 KB Goblet Squat
10 BB Pullups
10 KB Goblet Curtsy Lunge
5 DB Wall Sprawl
1 minute bike (or cardio of choice)

*modify wall sprawls to burpees

- 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

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Kettlebell goblet squat

Barbell Pullups

- With a single kettlebell held in the goblet position 
- Step back and across in a curtsy lunge
- Step up to the starting position
- Repeat for desired reps

Kettlebell goblet curtsy lunge

Dumbbell Wall Sprawl

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

Bike erg

Giant Set 1

4 Rounds for Time
10 KB Alt Step Back Lunge
10 BB Power Clean 
10 KB Swings
10 BB Thrusters
5 Devil’s Press
1 minute bike (or cardio of choice)

*modify devils press to sumo clean & press

Kettlebell Goblet Alternating Step Back Lunge

Barbell Power Clean

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

Kettlebell American swing

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell thrusters

Devils Press

Giant Set 2

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

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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