Name: Playbook - Penny Barnshaw - Full Body
Uploaded: 2024-02-22T02:30:26.344Z
Duration: 60 min
Description: 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." :(

Amber

Workout Details

Superset 1
1a.BB Hip Thrust 4 x 8 reps
1b.DB Pullover 4 x 12-15 reps

Superset 2
2a.Incline DB Chest Press 
3 x 12 reps
2b.DB Row 3 x 8 reps e/s

Superset 3
3a.DB RDL’s 3 x 12 reps
3b.DB Step Ups 4 x12 reps (Total)

Triset 4
4a.Side Lying Lateral Raise 3 x 10
4b.DB Recline Curl 3 x 12 reps
4c.Rope Tricep Extension 3 x15 reps

Single Set 5
Landmine Situp 3 x 30 secs work/30 secs rest

1a.BB Hip Thrust 4 x 8 reps
1b.DB Pullover 4 x 12-15 reps

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

Superset 1

2a.Incline DB Chest Press 
3 x 12 reps
2b.DB Supported One Arm Row 3 x 8 reps e/s

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

Dumbbell Supported One Arm Row (L) Side

Dumbbell Supported One Arm Row (R) Side

Superset 2

3a. DB RDL’s 3 x 12 reps
3b. DB Step Ups 4 x12 reps (Total)

Dumbbell Stiff Leg Deadlift

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

Superset 3

4a. DB Side Lying Lateral Raise 
3 x 10
4b. DB Recline Curl 3 x 12 reps
4c.Rope Tricep Extension 3 x15 reps

*if you don’t have access to a cable machine then modify 4c with a band or to a seated or lying trying extension with dumbbells

Incline Bench Side Leaning Lateral Raise

Dumbbell Recline Curl

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

Triset 4

Landmine Situp

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

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

Full Body

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