Name: Playbook - Penny Barnshaw - Full Body Conditioning
Uploaded: 2024-02-22T02:30:26.258Z
Duration: 60 min
Description: Full Body Conditioning

Happy Training ✌️

Enjoy the workout below or choose to take an optional rest day

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 

Giant Set 1 x 3 Rounds
Rnd 1 – 20 reps
Rnd 2 – 15 reps
Rnd 3 – 10 reps

BB Sumo Deadlift High Pull
DB Pushups
American KB Swings
BB Thrusters
Bike Calories
Ab Roll out

Giant Set 2 x 3 Rounds
Rnd 1 – 20 reps
Rnd 2 – 15 reps
Rnd 3 – 10 reps

BB Reverse Lunge
DB Renegade Row
Bench Bunny Hops
BB Step Up
Burpees
Butterfly Situps

3 Rounds
Rnd 1 – 20 reps
Rnd 2 – 15 reps
Rnd 3 – 10 reps

BB Sumo Deadlift High Pull
DB Pushups
American KB Swings
BB Thrusters
Bike Calories
Ab Roll out

Modifications 

Bike calories to cardio exercise of your choice for calories or reps 

Ab Roll Out
*Plank DB Pull Through

- 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

- From a push up position with each hand on a dumbbell
- Bend elbows to lower body down until chest touches the floor 
- Keeping a neutral spine and core tight
- Straighten elbows to press body back up

Dumbbell push ups

- 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

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

Bike erg

Ab Rollout

Giant Set 1

3 Rounds
Rnd 1 – 20 reps
Rnd 2 – 15 reps
Rnd 3 – 10 reps

BB Reverse Lunge
DB Renegade Row
Bench Bunny Hops
BB Step Up
Burpees
Butterfly Situps

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

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

Dumbbell renegade rows

Bench Bunny Hops

Barbell Step Ups

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Butterfly Situp

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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