Name: Playbook - Penny Barnshaw - Full Body Strength
Uploaded: 2024-02-22T02:30:26.447Z
Duration: 40 min
Description: Full Body Strength

Complete the sets and reps as prescribed 

Have a 1 minute rest between sets

Single Set 1
1️⃣DB Suitcase Squats 3 x 15 reps
.
Single Set 2
1️⃣RDL’s 3 x 10 reps
.
Superset 3
1️⃣Bridge Chest Press 3 x12 reps
2️⃣Arnold Press 3 x 10 reps
.
Superset 4
1️⃣Lateral Lunge 3 x 10 reps
2️⃣Alt Bicep Curl 3 x12 reps
.
Single Set 5
1️⃣Single Leg V Situps 3 x 20 reps
.
Finisher 
1️⃣Renegade Row to Pushup 2 x 60 sec max Reps

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Dumbbell suitcase squats

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Complete 3 rounds of the superset of movements for the repetitions prescribed.

Superset 3
1️⃣Bridge Chest Press 3 x12 reps
2️⃣Arnold Press 3 x 10 reps

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

Dumbbell bridge chest press

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

Superset 3

Complete 3 rounds of the superset of movements for the repetitions prescribed.

Superset 4
1️⃣Lateral Lunge 3 x 10 reps
2️⃣Alt Bicep Curl 3 x12 reps

Dumbbell Lateral Lunge

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

Superset 4

Single Leg V Situps

- Begin in push up position with dumbbells in each hand
- Row one dumbbell toward your hip then lower it back down with control 
- Complete a dumbbell push up
- Repeating with the opposite arm
- Working back and forth for time or reps

Dumbbell renegade row + push-up

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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." :(

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