Name: Playbook - Penny Barnshaw - Power Hour Supersets | Dumbbell Only
Uploaded: 2024-02-22T02:30:26.253Z
Duration: 60 min
Description: Power Hour Supersets | Dumbbell Only

There are 15 supersets to complete 2 x through.
Round 1:50 secs work/15 secs rest
Round 2:35 secs work/10 secs rest

1️⃣Deadlift to Row
1️⃣Crisscross Drop Squat 

2️⃣Curl to Squat Drop
2️⃣Superman Pushups 

3️⃣Chest Press
3️⃣6 Mt Climbers to Frog Hop

4️⃣Sumo Squat Pulse to Sumo Deadlift 
4️⃣Shuffle

5️⃣Lateral Lunge Shift to Front Raise
5️⃣Jump Squat to Side Toe Tap

6️⃣DB High Knee Pulldown 
6️⃣Jumping Jack Burpees 

7️⃣DB Situp & Press
7️⃣Commando Plank to Bear In & Out

8️⃣Alt Snatch to Shoulder Press 
8️⃣6 High Knees to Sprawl

9️⃣Deadlift to Alt Upright Row
9️⃣Kneel to Alt Knee Drive 

🔟Front Squat to Side Kick
🔟Front Kick X Body Toe Touch

1️⃣Curl to Arnold Press
1️⃣Table Top Extensions

2️⃣DB Glute Bridge 
2️⃣Crab Toe Touch to Dip

3️⃣DB Single Leg V Situps
3️⃣Plank Core Rotations

4️⃣DB Hike Swing
4️⃣Alt 3 High Knee Pulldowns

5️⃣Devils Press
5️⃣Drop Squat Shuffle Back

1️⃣Deadlift to Row
1️⃣Crisscross Drop Squat

Deadlift to Row

Crisscross Drop Squat

Superset 1

2️⃣Curl to Squat Drop
2️⃣Superman Pushups

Curl to Squat Drop

Superman Pushups

Superset 2

3️⃣Chest Press
3️⃣6 Mt Climbers to Frog Hop

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

6 Mt Climbers to Frog Hop

Superset 3

4️⃣Sumo Squat Pulse to Sumo Deadlift 
4️⃣Shuffle

Sumo Squat Pulse to Sumo Deadlift

Shuffle

Superset 4

5️⃣Lateral Lunge Shift to Front Raise
5️⃣Jump Squat to Side Toe Tap

Lateral Lunge Shift to Front Raise

Jump Squat to Side Toe Tap

Superset 5

6️⃣DB High Knee Pulldown 
6️⃣Jumping Jack Burpees

Dumbbell High Knee Pulldown

Jumping Jack Burpees

Superset 6

7️⃣DB Situp & Press
7️⃣Commando Plank to Bear In & Out

Dumbbell Situp & Press

Commando Plank to Bear In & Out

Superset 7

8️⃣Alt Snatch to Shoulder Press 
8️⃣6 High Knees to Sprawl

Alt Snatch to Shoulder Press

6 High Knees to Sprawl

Superset 8

9️⃣Deadlift to Alt Upright Row
9️⃣Kneel to Alt Knee Drive

Deadlift to Alt Upright Row

Kneel to Alt Knee Drive

Superset 9

🔟Front Squat to Side Kick
🔟Front Kick X Body Toe Touch

Front Kick X Body Toe Touch

Front Squat to Side Kick

Superset 10

1️⃣Curl to Arnold Press
1️⃣Table Top Extensions

Curl to Arnold Press

Table Top Extensions

Superset 11

2️⃣DB Glute Bridge 
2️⃣Crab Toe Touch to Dip

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

Crab Toe Touch to Dip

Superset 12

3️⃣DB Single Leg V Situps
3️⃣Plank Core Rotations

Dumbbell Single Leg V Situps

Plank Core Rotations

Superset 13

4️⃣DB Hike Swing
4️⃣Alt 3 High Knee Pulldowns

Dumbbell Hike Swing

Alt 3 High Knee Pulldowns

Superset 14

5️⃣Devils Press
5️⃣Drop Squat Shuffle Back

Power Hour Supersets | Dumbbell Only

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