Name: Playbook - Penny Barnshaw - W1/D1 Full Body Strong
Uploaded: 2024-02-22T02:30:25.998Z
Duration: 30 min
Description: W1/D1 Full Body Strong

How it’s done:Complete the supersets of movements for 3 sets as follows:
Set 1:50 secs work/15 secs rest
Set 2:40 secs work/20 secs rest
Set 3:30 secs work/20 secs rest

*Start light & where possible work to increase weight used as the time of each set decreases 

🏋🏻‍♀️Equipment: A variety of dumbbells to complete this workout. I used a set of 3kg/6Lbs, 5kg/11Lbs, 7kg/17.5Lbs,10kg/22.5Lbs, 12.5kg/25Lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
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⏱Time to Complete: 30+Minutes
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Superset 1
1️⃣Front Squats
2️⃣2 DB Bent-over Close Grip Row
*40 secs rest

Superset 2
1️⃣Reverse Lunge
2️⃣Underhand Grip Front Raise
*40 secs rest

Superset 3
1️⃣Sumo Deadlift 
2️⃣O’head Tricep Ext
*40 secs rest

Superset 4
1️⃣DB Bridge Chest Press
2️⃣DB Scissors

Complete the supersets of movements for 3 sets as follows:
Set 1:50 secs work/15 secs rest
Set 2:40 secs work/20 secs rest
Set 3:30 secs work/20 secs rest

Superset 1
1️⃣Front Squats
2️⃣2 DB Bent-over Close Grip Row

*Start light & where possible work to increase weight used as the time of each set decreases

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

2 Dumbbell Close Grip Bentover Row

Superset 1

Complete the supersets of movements for 3 sets as follows:
Set 1:50 secs work/15 secs rest
Set 2:40 secs work/20 secs rest
Set 3:30 secs work/20 secs rest

Superset 2
1️⃣Reverse Lunge
2️⃣Underhand Grip Front Raise

*Start light & where possible work to increase weight used as the time of each set decreases

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Work both sides

Dumbbell reverse lunge

Dumbbell Underhand Grip Front Raise

Superset 2

Complete the supersets of movements for 3 sets as follows:
Set 1:50 secs work/15 secs rest
Set 2:40 secs work/20 secs rest
Set 3:30 secs work/20 secs rest 

Superset 3
1️⃣Sumo Deadlift 
2️⃣O’head Tricep Ext

*Start light & where possible work to increase weight used as the time of each set decreases

2 Dumbbell Sumo Deadlift

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Superset 3

Complete the supersets of movements for 3 sets as follows:
Set 1:50 secs work/15 secs rest
Set 2:40 secs work/20 secs rest
Set 3:30 secs work/20 secs rest

Superset 4
1️⃣Chest Press
2️⃣DB Scissors

*Start light & where possible work to increase weight used as the time of each set decreases

- 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

W1/D1 Full Body Strong

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