Name: Playbook - Penny Barnshaw - W4/D5 Full Body Friday [Challenge WK 4/Day 5]
Uploaded: 2024-02-22T02:30:26.755Z
Duration: 45 min
Description: W4/D5 Full Body Friday [Challenge WK 4/Day 5]

Nicole

Happy Friday✌️

Workout Details

Warm Up - 5-10 minutes of general cardio 

*Record your weights & reps in your notes app on your phone or a notebook 

**Modify Barbell & Kettlebell moves with dumbbells

3 Rounds
5 BB Inverted Row
10 Push-up 
20 Butterfly situp

1 Round
50 DB Russian Twist

3 Rounds
5 BB Hang Clean
10 Burpee
20 DB O’head Reverse Lunge

1 Round
50 DB Russian Twist

3 Rounds
5 BB Thrusters
10 Renegade Row
20 2 DB Russian Swing

1 Round
50 DB Russian Twist

3 Rounds
5 BB Squat Clean & Press
10 Burpee
20 Bicycle Scissors

Complete 3 Rounds of the following movements:

5 BB Inverted Row
10 Push-up 
20 Butterfly situp

*have minimal to no rest between rounds

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

Butterfly Situp

3 Rounds

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

Dumbbell russian twist

Complete 3 Rounds of the following movements:

5 BB Hang Clean
10 Burpee
20 DB O’head Reverse Lunge
*Have little to no rest between rounds

- Start with the bar at knee height
- Keeping slight bend in knees and a flat back
- Clean the bar up to your shoulders
- Extend your legs to stand up

Barbell hang clean

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Dumbbell Overhead Reverse Lunge

Complete 3 Rounds of the following movements:

5 BB Thrusters
10 DB Renegade Row
20 2 DB Russian Swing

*Have little to no rest between rounds

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell thrusters

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

2 Dumbbell Russian Swing

Complete 3 Rounds of the following movements:

5 BB Squat Clean & Press
10 Burpee
20 Bicycle Scissors

*Have little to no rest between rounds

Barbell Squat Clean & Press

Bicycle Scissors

W4/D5 Full Body Friday [Challenge WK 4/Day 5]

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

W1/D1 Quads,Calves, Conditioning [Challenge WK 1/Day 1]

Erin

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

Madeleine

W1/D2 Back, Biceps, Conditioning [Challenge WK 1/Day 2]

Arlene

W1/D3 Chest, Triceps, Conditioning [Challenge WK 1/Day 3]

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

Lisa

W1/D4 Glutes, Hammies, Conditioning [Challenge WK 1/Day 4]

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…🤣

W1/D6 Shoulders, Core, Conditioning [Challenge WK 1/Day 6]

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

W2/D1 Quads,Calves, Conditioning [Challenge WK 2/Day 1]

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

W2/D2 Back, Biceps, Conditioning [Challenge WK 2/Day 2]

W2/D3 Chest, Triceps, Conditioning [Challenge WK2/Day 3]

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 💪💪

W2/D4 Glutes, Hammies, Conditioning [Challenge WK 2/Day 4]

KILLER! THIS WOKE ME UP ON A MONDAY MORNING.

Maria Fernanda

Ouch !!!👍👍👍👍🙌🙌🙌💪💪💪

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

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.

W2/D6 Shoulders & Core [Challenge WK 2/Day 6]

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!  💯

W3/D2 Back & Bi’s, Conditioning
[Challenge WK 3/Day 2]

Kelly

W3/D3 Chest & Tri’s,Conditioning
[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 !

W3/D5 Full Body Friday
[Challenge WK 3/Day 5

W3/D6 Shoulders, Core, Conditioning
[Challenge WK 3/Day 6]

W4/D1 Quads,Conditioning [Challenge WK 4]

W4/D2 Back,Bi’s & Conditioning
[Challenge WK 4/Day 2]

W4/D3 Chest, Tri’s,& Conditioning [Challenge WK 4/Day 3]

W4/D4 Glutes, Hammies & Conditioning [Challenge WK 4/Day 4]

W4/D6 Shoulders, Abs, Conditioning [Challenge WK 4/Day 6]

W5/D1 Quads,Calves & Conditioning [Challenge WK 5/Day 1]

W5/D2 Back, Bi’s & Conditioning
[Challenge WK 5/Day 2]

W5/D3 Chest, Tri’s & Conditioning [Challenge WK 5/Day 3]

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.

W5/D4 Glutes, Hammies & Conditioning [Challenge WK 5/Day 4]

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!

W4/D5 Full Body Friday [Challenge WK 4/Day 5]

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