Name: Playbook - Penny Barnshaw - W1/D3-Full Body Strong
Uploaded: 2024-02-22T02:30:26.233Z
Duration: 30 min
Description: W1/D3-Full Body Strong

34mn with a warm up had sweaty flying off my face after 20 mins in a cold shed in Melbourne in the middle of winter. Loved it quick and killer

Erin

There are 4 Tri-sets to complete 2 x through. Complete each exercise for 40 secs work/15 secs rest + Finisher
______________________________________
Tri-set 1
1️⃣Double Pulse Front Squat 
2️⃣1 1/2 Dead to Upright Row
3️⃣O’head Tri Ext
.
Tri-set 2
1️⃣Bulgarian Split Lunge (L) side
2️⃣Bulgarian Split Lunge (R) side
3️⃣Push Press
.
Tri-set 3
1️⃣Double Pulse Sumo Deadlift 
2️⃣Lateral Raise to Squat Swing
3️⃣One DB Bicep Curl
. 
Tri-set 4
1️⃣Cossack Squat
2️⃣Pushup DB Pull Through
3️⃣Russian Twist

Tabata Finisher x 3 Rounds of 20 secs work/10 secs rest
1️⃣Alt V Situp
2️⃣Bent Knee Situp

Complete each Tri-set 2 x through and each exercise for 40 secs work/15 secs rest 

Tri-set 1
1️⃣Double Pulse Front Squat 
2️⃣1 1/2 Dead to Upright Row
3️⃣O’head Tri Ext

Double Pulse Front Squat

1 1/2 Dead to Upright Row

O’head Tri Ext

Tri-set 1

Complete each Tri-set 2 x through and each exercise for 40 secs work/15 secs rest 

Tri-set 2
1️⃣Bulgarian Split Lunge (L) side
2️⃣Bulgarian Split Lunge (R) side
3️⃣Push Press

Bulgarian Split Lunge (L) side

Bulgarian Split Lunge (R) side

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

Tri-set 2

Complete each Tri-set 2 x through and each exercise for 40 secs work/15 secs rest 

Tri-set 3
1️⃣Double Pulse Sumo Deadlift 
2️⃣Lateral Raise to Squat Swing
3️⃣One DB Bicep Curl

Double Pulse Sumo Deadlift

Lateral Raise to Squat Swing

One DB Bicep Curl

Tri-set 3

Complete each Tri-set 2 x through and each exercise for 40 secs work/15 secs rest

Tri-set 4
1️⃣Cossack Squat
2️⃣Pushup DB Pull Through
3️⃣Russian Twist

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, keeping the dumbbell at chest level

Dumbbell cossack squat

Pushup DB Pull Through

Russian Twist

Tri-set 4

Complete 3 rounds of the following superset of movements. 20 seconds work/10 seconds rest

1️⃣Alt V Situp
2️⃣Bent Knee Situp

Alt V Situp

Bent Knee Situp

Tabata Ab Finisher

W1/D3-Full Body Strong

Melanie

Loved it went heavier slapped on a 3rd circuit of the last circuit, felt good. Finisher last 15 sec were brutal haha but made it!

Billie

W1/D1-Full Body Strong

Perfect for a hotel gym and went heavy as there was a man working out next to me haha

Love your YouTube videos. That’s what made me purchase the app. 

App is different. You have to click on each set to view. Unable to download app direct from laptop. I have to mirror the screens, another hassle.

W1/D2-Full Body Fit

W1/D4-Full Body Fit

Loved it until the 1 min sit through a haha.

W1/D5-Full Body Strong

Used 8kg’s for most moves, i love that you get a bang with your buck, compound moves are one of my fav this had plenty.

W2/D1-Full Body Strong

15kg squat holds whoop whoop, love these short and intense workouts , body is on fire.

W2/D2-Full Body Fit

W2/D3-Full Body Strong

W2/D4-Full Body Fit

Added a round every 2nd circuit brought it to 43 mins perfect.

W2/D5-Full Body Strong

W3/D1-Full Body Strong

This was a killer i swore at you more than ever hahaha or im just exhausted after a big week and a sniffly head cold haha but this took it to a new level. SO GOOD! Loved some new moves in here too.

W3/D2-Full Body Fit

W3/D3-Full Body Strong

GREAT SHORT AND SPICY SET LOVED THE MIX AND SO PROUND MANAGED ALL PUSH-UPS ON MY FEET.

W1/D3-Full Body Strong

Community

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