Name: Playbook - Penny Barnshaw - W1/D6 Shoulders, Core, Conditioning [Challenge WK 1/Day 6]
Uploaded: 2024-02-22T02:30:26.537Z
Duration: 60 min
Description: W1/D6 Shoulders, Core, Conditioning [Challenge WK 1/Day 6]

My arms are toast!
20 hanging knee ups was mean i only made 10 each round.

Erin

Loved this workout, good length and variety!

Veronica

And I though I had strong shoulders…🤣

Shoulders on FIRE!! I have been doing your YouTube workouts for almost one year and while I love the HIIT, I am really enjoying slowing it down and focusing on strength. And, I am loving using the barbell more. Keep these awesome workouts coming please!!

Charlotte

Challenge WK 1/Day 6

Happy Saturday 😁

*Record your weights & reps in your notes app on your phone or a notebook 
**Modify Barbell & Kettlebell moves with dumbbells

Workout Details

Warm Up - 5 -10 Minutes General Cardio 

Single Set 1
Seated BB Military Press
3 x10-12  reps [+ 2 warm up sets]

Single Set 2
DB Push Press 4 x8-10 reps

Triset 4
4a.DB Lateral Raise 3 x10-12 reps
4b.Seated DB Alt Neutral Grip Front Raise 3 x10 total
4c.Seated DB Neutral Grip Front Raise 3 x10

Single Set 5
Plank Shoulder Taps 4 x 30 secs work/30 secs rest

Single Set 6
Hanging Knees Ups
3 x20 reps
*Modify to Extended Reverse Crunch

Conditioning
DB Snatch – 30 secs work/10 secs rest
DB Situps-30 secs work/10 sec rest

Great job making it through a full week of training! I’m proud of you!

Seated Barbell Military Press

- 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

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

Dumbbell Seated Alternating Neutral Grip Front Raise

Dumbbell Seated Neutral Grip Front Raise

Lateral Raise/Front Raise

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

Complete exercise 1 for 30 seconds then have 10 seconds rest before moving onto exercise 2. Complete 3 rounds total.

- 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

Dumbbell snatch

Dumbbell Situp & Reach

Conditioning- Snatch/Situp

W1/D6 Shoulders, Core, Conditioning [Challenge WK 1/Day 6]

Week 1 Day 1!!! Leg extensions harder than they look !! 👊🏽💪! Thanks Penny !

Tess

Wow kicked my rear-end. I've been following on YouTube and was excited to try this new platform. I invested in a home gym set up and this is perfect! Keep up the great work!

Samantha

Awesome workout!!! Absolutely loved it...hit my quads goooood!!

Natascha Knott

W1/D1 Quads,Calves, Conditioning [Challenge WK 1/Day 1]

Not sure I liked the workout hard but I don’t get the pull ups. Maybe I need I thicker band 😂💪🏻

Madeleine

W1/D2 Back, Biceps, Conditioning [Challenge WK 1/Day 2]

Arlene

W1/D3 Chest, Triceps, Conditioning [Challenge WK 1/Day 3]

Great workout! Def needed this one since I tend to neglect these exercises

Lisa

W1/D4 Glutes, Hammies, Conditioning [Challenge WK 1/Day 4]

CAN I SWEAR HAHAHA OMG THAT WAS BRUTAL! Failed attempt at the wall burpees went to far forward and missed the wall smashing my knees on concrete. (Knees are ok now ) But modified to weighted burpee donkey kicks.

Doreen

Hot dang!  I’m dripping buckets o’ sweat!

W1/D5 - Full Body Friday [Challenge WK 1/Day 5]

Loved it! Wall sit at the end wasn’t very nice miss Penny hahaha quads are on fire!

Great workout! Would be great to get dumbbell alternatives for the barbell exercises 😄

I was feeling great until the calf raises 😂 my calves were burnin!

Gina

W2/D1 Quads,Calves, Conditioning [Challenge WK 2/Day 1]

So good went heavier than my comfort zone pushed through, lots of grunting but i did it!

W2/D2 Back, Biceps, Conditioning [Challenge WK 2/Day 2]

W2/D3 Chest, Triceps, Conditioning [Challenge WK2/Day 3]

Started getting sore half way in haha god help my glutes tomorrow

Great workout! Love how I always finish in the cardio zone.

Love this ! Booty bands ouch ! And finisher 💪💪

W2/D4 Glutes, Hammies, Conditioning [Challenge WK 2/Day 4]

KILLER! THIS WOKE ME UP ON A MONDAY MORNING.

Maria Fernanda

Ouch !!!👍👍👍👍🙌🙌🙌💪💪💪

W2/D5 Full Body [Challenge WK 2/Day 5]

Brutal lol.  Question about when doing a set that does alternating work (like the alternating lateral raises) do I do 12 reps for each arm is it 12 reps total,so actually 6 per arm.  Sorry for my confusion!  Also on the plank taps since we are alternating arms would I tap each side 30 times?  Hope it makes sense.

W2/D6 Shoulders & Core [Challenge WK 2/Day 6]

Legs are shaking 150 air squats to finish haha i secretly loved that.

50 air squats x3 along with the bike! Great finish as usual!

W3/D1 Quads,Calves, Conditioning [Challenge WK 3/Day 1]

Finisher was killer as always you really know how to use up what’s left of the energy to smash them out.

These workouts take me every bit of an hour!  Kudos to the person finishing in 45!  💯

W3/D2 Back & Bi’s, Conditioning
[Challenge WK 3/Day 2]

Kelly

W3/D3 Chest & Tri’s,Conditioning
[Challenge WK 3/Day 3]

Wowzers! My legs are officially dead. Not sure ill be able to walk out of the gym. :)

W3/D4 Glutes, Hams,Conditioning
[Challenge WK 3/Day 4]

Omg over 500cals and 1 hour and I couldn’t get through more than 1 round in circuit 2 so went hard and heavy for round 1.
BRUTAL WORKOUT !

Wahoo for Friday ! Short on time so managed all of first round. Plus 2 sets of 2nd. Plus Russian Twist finisher !! Thx Penny !

W3/D5 Full Body Friday
[Challenge WK 3/Day 5

W3/D6 Shoulders, Core, Conditioning
[Challenge WK 3/Day 6]

W4/D1 Quads,Conditioning [Challenge WK 4]

W4/D2 Back,Bi’s & Conditioning
[Challenge WK 4/Day 2]

W4/D3 Chest, Tri’s,& Conditioning [Challenge WK 4/Day 3]

W4/D4 Glutes, Hammies & Conditioning [Challenge WK 4/Day 4]

Nicole

W4/D5 Full Body Friday [Challenge WK 4/Day 5]

W4/D6 Shoulders, Abs, Conditioning [Challenge WK 4/Day 6]

W5/D1 Quads,Calves & Conditioning [Challenge WK 5/Day 1]

W5/D2 Back, Bi’s & Conditioning
[Challenge WK 5/Day 2]

W5/D3 Chest, Tri’s & Conditioning [Challenge WK 5/Day 3]

These frog pumps and ball leg curls are awful! 😂😂

Great workout! With the progression I feel like I'm getting stronger and my endurance has improved.

W5/D4 Glutes, Hammies & Conditioning [Challenge WK 5/Day 4]

Hardest workout I've done in this program, I modified by using DB instead of the BB at times so I could make it through the reps. I'm dripping in sweat!

W1/D6 Shoulders, Core, Conditioning [Challenge WK 1/Day 6]

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