Name: Playbook - Penny Barnshaw - W1/D5-Full Body Strong
Uploaded: 2024-02-22T02:30:26.517Z
Duration: 30 min
Description: W1/D5-Full Body Strong

Loved it until the 1 min sit through a haha.

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
1️⃣Sumo Clean & Press
2️⃣One DB Pendlay Row
3️⃣DB Frog Pumps
.
Tri-set 2
1️⃣Neutral Grip Bridge Chest Press 
2️⃣Renegade Row to Rotation
3️⃣Tricep Kickback 
.
Tri-set 3
1️⃣2 DB Row to Reverse Fly
2️⃣DB Thruster
3️⃣Alt Lunge with knee Drive
. 
Tri-set 4
1️⃣Squat with X Body Crunch
2️⃣Side Bend with Side Raise (L) Side 
3️⃣Side Bend with Side Raise (R) Side 
.
Finisher x 60 secs max reps
1️⃣Jump Squat to Lunge
2️⃣Kick Throughs

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

Tri-set 1
1️⃣Sumo Clean & Press
2️⃣One DB Pendlay Row
3️⃣DB Frog Pumps

Sumo Clean & Press

One DB Pendlay Row

DB Frog Pumps

Tri-set 1

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

Tri-set 2
1️⃣Neutral Grip Bridge Chest Press 
2️⃣Renegade Row to Rotation
3️⃣Tricep Kickback

Neutral Grip Bridge Chest Press

Renegade Row to Rotation

Tricep Kickback

Tri-set 2

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

Tri-set 3
1️⃣2 DB Row to Reverse Fly
2️⃣DB Thruster
3️⃣Alt Lunge with Knee Drive

2 DB Row to Reverse Fly

DB Thruster

Alt Lunge with Knee Drive

Tri-set 3

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

Tri-set 4
1️⃣Squat with X Body Crunch
2️⃣Side Bend with Side Raise (L) Side 
3️⃣Side Bend with Side Raise (R) Side

Squat with X Body Crunch

Side Bend with Side Raise (L) Side

Side Bend with Side Raise (R) Side

Tri-set 4

Complete the following superset of movements 60 secs work/15 secs rest
1️⃣Jump Squat to Lunge
2️⃣Kick Throughs

Jump Squat to Lunge

Kick Throughs

Finisher

W1/D5-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

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

W1/D3-Full Body Strong

W1/D4-Full Body Fit

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/D5-Full Body Strong

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