Name: Playbook - Penny Barnshaw - W3/D1-Full Body Strong
Uploaded: 2024-02-22T02:30:26.624Z
Duration: 30 min
Description: W3/D1-Full Body Strong

Erin

There are 4 Tri-sets to complete 2 x through. Complete each exercise for 45 secs work/15 secs rest + Finisher
______________________________________
Tri-set 1
1️⃣Goblet Squat
2️⃣One DB Pendlay Row
3️⃣One DB Bicep Curl
.
Tri-set 2
1️⃣RDL
2️⃣Sumo Squat to High Row 
3️⃣X Body Front Raise
.
Tri-set 3
1️⃣Alt DB Snatch to Shoulder Press
2️⃣O’head Tri Ext
3️⃣Cossack Squat
. 
Tri-set 4
1️⃣Neutral Grip Piston Chest Press 
2️⃣DB Frog Pumps
3️⃣DB Bent Knee Situp
.
Finisher 2 x 30 secs work/10 secs rest
1️⃣Devils Press
2️⃣Commando Plank

Complete the circuit of movements 2 x through. 45 secs work/15 secs rest

Tri-set 1
1️⃣Goblet Squat
2️⃣One DB Pendlay Row
3️⃣One DB Bicep Curl
*30 secs rest

- 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

One DB Pendlay Row

One DB Bicep Curl

Tri-set 1

Complete the circuit of movements 2 x through. 45 secs work/15 secs rest

Tri-set 2
1️⃣RDL
2️⃣Sumo Squat to High Row 
3️⃣X Body Front Raise
*30 secs rest

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Sumo Squat to High Row

X Body Front Raise

Tri-set 2

Complete the circuit of movements 2 x through. 45 secs work/15 secs rest

Tri-set 3
1️⃣Alt DB Snatch to Shoulder Press
2️⃣O’head Tri Ext
3️⃣Cossack Squat
*30 secs rest

Alt DB Snatch to Shoulder Press

O’head Tri Ext

Cossack Squat

Tri-set 3

Complete the circuit of movements 2 x through. 45 secs work/15 secs rest

Tri-set 4
1️⃣Neutral Grip Piston Chest Press 
2️⃣DB Frog Pumps
3️⃣DB Bent Knee Situp
*30 seconds rest

Neutral Grip Piston Chest Press

Dumbbell Frog Pumps

Dumbbell Bent Knee Situp

Tri-set 4

Complete the superset of movements for 2 rounds of 30 seconds work/10 seconds rest

Finisher
1️⃣Devils Press
2️⃣Commando Plank

Devils Press

Commando Plank

Finisher

W3/D1-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

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

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.

W3/D1-Full Body Strong

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