Name: Playbook - Penny Barnshaw - W2/D6 Shoulders & Core [Challenge WK 2/Day 6]
Uploaded: 2024-02-22T02:30:26.635Z
Duration: 60 min
Description: W2/D6 Shoulders & Core [Challenge WK 2/Day 6]

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.

Challenge WK 2/Day 6

Happy Saturday 😁

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

30/4 Workout Details

Warm Up - 5 -10 Minutes General Cardio 

Single Set 1
Seated BB Military Press
3 x10-12  reps [+ 2 warm up sets]
*without compromising form, try and increase your weights from last week

Compound Set 2
2a.DB Push Press 4 x8-10 reps
2b.Plank Shoulder Taps 4 x20 reps
 
Tri Set 3
3a.DB Lateral Raise 3 x10-12 reps
3b.Seated DB Alt Neutral Grip Front Raise 3 x10-12 reps total 
3c.Seated DB Neutral Grip Front Raise 3 x10 reps 

Single Set 4
Landmine Situp 3 x20 Reps
*Modify to dumbbell Situp & Press 

Conditioning 3 Rounds 
DB Snatch – 45 secs work/15 secs rest
DB Situps-45 secs work/15 sec rest

Great job making it through your second full week of training! Keep going!

Seated Barbell Military Press

2a.DB Push Press 4 x8-10 reps
2b.Plank Shoulder Taps 4 x20 reps

- 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

- 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

Compound Set 2

3a.DB Lateral Raise 3 x10-12 reps
3b.Seated DB Alt Neutral Grip Front Raise 3 x10-12 reps total 
3c.Seated DB Neutral Grip Front Raise 3 x10 reps

- 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

Seated Dumbbell Alternating Neutral Grip Front Raise

Dumbbell Seated Neutral Grip Front Raise

Tri Set 3

Landmine Situp

Complete 3 Rounds of:

DB Snatch – 45 secs work/15 secs rest
DB Situps-45 secs work/15 sec rest

- 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

Conditioning- Snatch/Situp

W2/D6 Shoulders & Core [Challenge WK 2/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

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Erin

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

Madeleine

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Arlene

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

Lisa

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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]

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

Loved this workout, good length and variety!

Veronica

And I though I had strong shoulders…🤣

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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

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

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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 💪💪

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KILLER! THIS WOKE ME UP ON A MONDAY MORNING.

Maria Fernanda

Ouch !!!👍👍👍👍🙌🙌🙌💪💪💪

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

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!  💯

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Kelly

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[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 !

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Nicole

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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.

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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!

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