Name: Playbook - Penny Barnshaw - Full Body
Uploaded: 2024-02-22T02:30:26.285Z
Duration: 60 min
Description: Full Body

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

Workout Details

Superset 1
1a.BB Reverse Lunge 4 x 8 reps (Total)
1b.BB Calf Raises 4 x 12-15 reps

Superset 2
2a.Heels Elevated  DB Goblet Squat 3 x 12 reps
2b.Seated DB Arnold Press 3 x 8-10 reps

Superset 3
3a. Alt DB Front Raise 3 x 12 reps
3b. Pushups 3 x 8 reps

Triset 4
4a.Chest Supported Row 3 x 12 reps
4b.DB O’head Tricep Ext 3 x 8 reps
4c.Band Pull Aparts 3 x 12 reps 

Single Set 5
DB Wall Sit 3 x 30 secs work/30 secs rest

1a.BB Reverse Lunge 4 x 8 reps (Total)
1b.Standing BB Calf Raises 
4 x 12-15 reps

- 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

Barbell Calf Raises

Superset 1

2a.Heels Elevated  DB Goblet Squat 3 x 12 reps
2b. Seated DB Arnold Press 
3 x 8-10 reps

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell seated Arnold press

Superset 2

3a. Alt DB Front Raise 3 x 12 reps
3b. Pushups 3 x 8 reps

*If you can’t do Full Body Pushups on the floor try modifying to a bench push-up before modifying down to knees

Dumbbell Standing Alternating Arm Front Raise

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

Superset 3

4a.Chest Supported Row 3 x 12 reps
4b DB O’head Tricep Ext 3 x 8 reps
4c. Band Pull Aparts 3 x 12 reps

Dumbbell Chest Supported Supine Row

Dumbbell Seated Tricep Extension

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

Triset 4

*if adding weight is to strong for you, lose the weight and hold the wall sit as is

Dumbbell Wall Sit

Full Body

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

Full Body Conditioning

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

Community

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