Name: Playbook - Penny Barnshaw - W3/D4-Full Body Fit
Uploaded: 2024-02-22T02:30:26.653Z
Duration: 30 min
Description: W3/D4-Full Body Fit

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

Erin

There is one Circuit to complete 3 x through. Complete each round as follows:
Round 1:45 secs work/15 secs rest
Round 2:45 secs work/15 secs rest
Round 3:60 secs work/20 seconds rest

Complete the circuit of movements 3 x through. 
Round 1:45 secs work/15 secs rest
Round 2:45 secs work/15 secs rest
Round 3:60 secs work/20 seconds rest
Have 1 minute rest at the end of each round.

1.Snatch
2.Shuffle Drop Squat
3.O’head DB Tricep Ext
4.HR Superman Pushups
5.DB Pendlay Row
6.DB Halo
7.Switch Burpees
8.Clap Situps

Finisher 2 rounds of 30 seconds work/10 seconds rest
1.Russian Twist
2.Leg Lower Combo

Complete the circuit of movements 3 x through. 
Round 1:45 secs work/15 secs rest
Round 2:45 secs work/15 secs rest
Round 3:60 secs work/20 seconds rest
Have 1 minute rest at the end of each round.

1.Snatch
2.Shuffle Drop Squat
3.O’head DB Tricep Ext
4.HR Superman Pushups
5.DB Pendlay Row
6.DB Halo
7.Switch Burpees
8.Clap  Situps
*1 minute rest between rounds

- Hold the dumbbell with your arm extended
- Pull straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm
- Alternating arms each rep

Dumbbell single arm alternating snatch

Shuffle Drop Squat

Dumbbell O’head Tricep Extension

Hand Release Superman Pushups

Dumbbell Pendlay Row

Dumbbell Halo

Switch Burpees

Clap Situps

Circuit

Complete the superset of movements for 2 rounds of 30 seconds work/10 seconds rest
1.Russian Twist
2.Leg Lower Combo

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

Dumbbell russian twist

Dumbbell Leg Lower Combo

Finisher

W3/D4-Full Body Fit

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

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/D4-Full Body Fit

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