Name: Playbook - Penny Barnshaw - W2/D2 Lift in 30 Beginner/Workout 5
Uploaded: 2024-02-22T02:30:26.537Z
Duration: 30 min
Description: W2/D2 Lift in 30 Beginner/Workout 5

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/11Lbs, 7kg/17.5Lbs, 10kg/22.5Lbs,15kg/32.5Lbs
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 -15kg/32.5Lbs
2️⃣Close Grip Bentover Row -15kg/32.5Lbs
*1 minute rest
.
Superset 2
1️⃣Reverse Lunge -7kg/15Lbs
2️⃣O’head Tricep Extension-10kg/22.5Lbs
*1 minute rest
.
Superset 3
1️⃣Front Press -5kg/10Lbs
2️⃣Alternating Bicep Curl -7kg/15Lbs
*1 minute rest
.
Superset 4
1️⃣Decline Chest Press-10kg/22.5Lbs
2️⃣Butterfly Situps

Complete the Superset (pair) of movements for 3 rounds of 40 seconds work/20 seconds rest.

Superset 1
1️⃣Goblet Squat
2️⃣Close Grip Bentover Row

- 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

Close Grip Bentover Row

Superset 1

Complete the Superset (pair) of movements for 3 rounds of 40 seconds work/20 seconds rest

Superset 2
1️⃣Reverse Lunge
2️⃣O’head Tricep Extension

- 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

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Superset 2

Complete the Superset (pair) of movements for 3 rounds of 40 seconds work/20 seconds rest

Superset 3
1️⃣Front Press
2️⃣Alternating Bicep Curl

Dumbbell Front Press

- 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 for 3 rounds of 40 seconds work/20 seconds rest.

Superset 4
1️⃣Decline Chest Press
2️⃣Butterfly Situps

Dumbbell Decline Chest Press

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

Butterfly sit-up

Superset 4

W2/D2 Lift in 30 Beginner/Workout 5

Iris

Madeleine

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 💪🏽

W2/D2 Lift in 30 Beginner/Workout 5

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