Name: Playbook - Penny Barnshaw - W3/D3-Full Body Strong
Uploaded: 2024-02-22T02:30:26.664Z
Duration: 31 min
Description: W3/D3-Full Body Strong

There are 4 Tri-sets to complete 2 x through. Complete each exercise for 45 secs work/15 secs rest + Finisher
_____________________________________
Tri-set 1
1️⃣Curl to Arnold Press
2️⃣1 1/2 Dead to Upright Row
3️⃣Tricep Kickback 
.
Tri-set 2
1️⃣Bulgarian Split Lunge (L) side
2️⃣Bulgarian Split Lunge (R) side
3️⃣DB Row to Curl
.
Tri-set 3
1️⃣Double Pulse Sumo Deadlift 
2️⃣Reverse Fly to Lateral  Raise
3️⃣Lateral Lunge to Front Raise
. 
Tri-set 4
1️⃣Glute Bridge
2️⃣Pushup DB Pull Through
3️⃣DB Ab Slam
.
Finisher x 60 secs max reps
1️⃣Alt V Situp
2️⃣Kick Throughs

Complete the Tri-set of movements 2 x through. 45 seconds work/15 seconds rest.

Tri-set 1
1️⃣Curl to Arnold Press
2️⃣1 1/2 Dead to Upright Row
3️⃣Tricep Kickback
*30 seconds rest

Curl to Arnold Press

1 1/2 Dead to Upright Row

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

Tri-set 1

Complete the Tri-set of movements 2 x through. 45 seconds work/15 seconds rest.

Tri-set 2
1️⃣Bulgarian Split Lunge (L) side
2️⃣Bulgarian Split Lunge (R) side
3️⃣DB Row to Curl
*30 seconds rest

Bulgarian Split Lunge (L) side

Bulgarian Split Lunge (R) side

Dumbbell Row to Curl

Tri-set 2

Complete the Tri-set of movements 2 x through. 45 seconds work/15 seconds rest.

Tri-set 3
1️⃣Double Pulse Sumo Deadlift 
2️⃣Reverse Fly to Lateral  Raise
3️⃣Lateral Lunge to Front Raise
*30 seconds rest

Double Pulse Sumo Deadlift

Reverse Fly to Lateral Raise

Lateral Lunge to Front Raise

Tri-set 3

Complete the Tri-set of movements 2 x through. 45 seconds work/15 seconds rest.

Tri-set 4
1️⃣Glute Bridge
2️⃣Pushup DB Pull Through
3️⃣DB Ab Slam
*30 seconds rest

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

Pushup Dumbbell Pull Through

Dumbbell Ab Slam

Tri-set 4

Complete the superset of movements for 1 round of 60 seconds work/15 secs rest

Finisher x 60 secs max reps
1️⃣Alt V Situp
2️⃣Kick Throughs

Alternating V Situp

Kick Throughs

Finisher

W3/D3-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!

Erin

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

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

GREAT SHORT AND SPICY SET LOVED THE MIX AND SO PROUND MANAGED ALL PUSH-UPS ON MY FEET.

W3/D3-Full Body Strong

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