Name: Playbook - Penny Barnshaw - W1/D3 Full Body Shred
Uploaded: 2024-02-22T02:30:26.016Z
Duration: 30 min
Description: W1/D3 Full Body Shred

Hatsumi

How it’s done: There are 2 Circuits to complete 2 x through. 40 secs work/20 secs rest
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🏋🏻‍♀️Equipment: A variety of dumbbells to complete this workout. I used a set of  7kg/17.5Lbs, 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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Circuit 1
1️⃣Thrusters
2️⃣DB Swing
3️⃣DB Toe Taps
4️⃣Air Squats
5️⃣Sprawl
6️⃣Butterfly Situps
*1 minutes rest
Circuit 2
1️⃣DB SDHP
2️⃣Snatch
3️⃣Drop Squat
4️⃣DB Sumo Clean & Press
5️⃣Kick Throughs
6️⃣Running Man

*Finisher-(20 secs work/10 secs rest)
1️⃣Mt Climbers
2️⃣Plank Hold
3️⃣Flutter Kicks
4️⃣Plank Hold
*Workout Complete 🔥Burn 256 Calories

Complete the circuit of movements 2 x through. 40 secs work/20 secs rest

Circuit 1
1️⃣Thrusters
2️⃣DB Swing
3️⃣DB Toe Taps
4️⃣Air Squats
5️⃣Sprawl
6️⃣Butterfly Situps

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

Dumbbell Swing

Dumbbell Toe Taps

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Sprawl

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

Circuit 1

Complete the circuit of movements 2 x through. 40 secs work/20 secs rest

Circuit 2
1️⃣DB SDHP
2️⃣Snatch
3️⃣Drop Squat
4️⃣DB Sumo Clean & Press
5️⃣Kick Throughs
6️⃣Running Man

Dumbbell SDHP

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

W1/D3 Full Body Shred

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