Name: Playbook - Penny Barnshaw - W1/D1 Lift in 30 Beginner/Workout 1
Uploaded: 2024-02-22T02:30:26.048Z
Duration: 30 min
Description: W1/D1 Lift in 30 Beginner/Workout 1

Iris

Madeleine

How it’s done: There are 4 Supersets to complete 3 x through. Complete each exercise for 40 secs work/20 secs rest
.
🏋🏻‍♀️Equipment: A variety of dumbbells to complete this workout. I used a set of 5kg/10Lbs, 7kg/15Lbs, 15kg/32.5kg
dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
.
⏱Time to Complete: 30+Minutes
______________________________________
Superset 1
1️⃣Goblet Squat
2️⃣Lateral Raise
*1 minute rest
.
Superset 2
1️⃣Reverse Lunge
2️⃣Front Press
*1 minute rest
.
Superset 3
1️⃣Close Grip Bentover Row
2️⃣Alternating Bicep Curl
*1 minute rest
.
Superset 4
1️⃣Lying Tricep Ext
2️⃣Bent Knee Situp

Complete the superset (pair) of movements 3 x through. 40 seconds work/20 seconds rest

Superset 1
1️⃣Goblet Squat
2️⃣Lateral Raise

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Superset 1

Complete the superset (pair) of movements 3 x through. 40 seconds work/20 seconds rest

Superset 2
1️⃣Reverse Lunge
2️⃣Front Press

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

Dumbbell Front Press

Superset 2

Complete the superset (pair) of movements 3 x through. 40 seconds work/20 seconds rest

Superset 3
1️⃣Close Grip Bentover Row
2️⃣Alternating Bicep Curl

Close Grip Bentover Row

- 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 3

Complete the superset (pair) of movements 3 x through. 40 seconds work/20 seconds rest

Superset 4
1️⃣Lying Tricep Ext
2️⃣Bent Knee Situp

Lying Tricep Extension

Bent Knee Situp

Superset 4

W1/D1 Lift in 30 Beginner/Workout 1

W1/D2 Lift in 30 Beginner/Workout 2

I tried to push a bit more this week, so I can definitely feel 💪🏽

W1/D1 Lift in 30 Beginner/Workout 1

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