Name: Playbook - Penny Barnshaw - W4/D1-Full Body Strong
Uploaded: 2024-02-22T02:30:26.677Z
Duration: 30 min
Description: W4/D1-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
1️⃣Goblet Reverse Lunge
2️⃣Squat to Deadlift 
3️⃣DB Curl to Front Raise
.
Tri-set 2
1️⃣Alt Arm Snatch
2️⃣SA Tri Kick Back (L) Side 
3️⃣SA Tri Kick Back (R) Side
.
Tri-set 3
1️⃣Heels Elevated Goblet Squat 
2️⃣One DB Curl to Press
3️⃣DB Swing
. 
Tri-set 4
1️⃣Alt Curtsy Lunge to Squat 
2️⃣Standing Abduction (L) Side 
3️⃣Standing Abduction (R) Side 

Finisher
2 x 45 secs work/15 secs rest
1️⃣Wall Sit
2️⃣Plank Hold

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

Tri-set 1
1️⃣Goblet Reverse Lunge
2️⃣Squat to Deadlift
3️⃣DB Curl to Front Raise
*30 seconds rest

Goblet Reverse Lunge

Deadlift to Squat

Dumbbell Curl to Front Raise

Tri-set 1

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

Tri-set 2
1️⃣Alt Arm Snatch
2️⃣SA Tri Kick Back (L) Side 
3️⃣SA Tri Kick Back (R) Side
*30 seconds rest

Alternating Arm Snatch

SA Tri Kick Back (R) Side

SA Tri Kick Back (L) Side

Tri-set 2

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

Tri-set 3
1️⃣Heels Elevated Goblet Squat 
2️⃣One DB Curl to Press
3️⃣DB Swing
*30 seconds rest

Heels Elevated Goblet Squat

One Dumbbell Curl to Press

Dumbbell Swing

Tri-set 3

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

Tri-set 4
1️⃣Alt Curtsy Lunge to Squat 
2️⃣Standing Abduction (L) Side 
3️⃣Standing Abduction (R) Side 
*30 seconds rest

Alternating Curtsy Lunge to Squat

Standing Abduction (L) Side

Standing Abduction (R) Side

Tri-set 4

Complete 2 rounds of the superset of movements 45 secs work/15 secs rest

Finisher
1️⃣Wall Sit
2️⃣Plank Hold
*15 secs rest

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Plank Hold

Finisher

W4/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!

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

W3/D3-Full Body Strong

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

W4/D1-Full Body Strong

More workouts from Penny Barnshaw