Name: Playbook - Penny Barnshaw - WK 4/D2 08/02-Full Body
Uploaded: 2024-02-22T02:30:26.558Z
Duration: 60 min
Description: WK 4/D2 08/02-Full Body

Happy Wednesday 😁

Warm Up - 5 -10 Minutes General Cardio 

*Record your weights & reps in your notes app on your phone or a notebook 
**Modify Barbell & Kettlebell moves with dumbbells 

08/02-Workout Details 💪
Single Set 1
1.BB Reverse Lunge 12-10-8-6 (total reps)
Increase weight each set

Tri-set 2 x 4 Rounds
2a.BB Curtsy Lunge x 12 reps
2b.Blast Off Pushups x 8 reps
2c.Banded Woodchop x 12 reps e/s

Tri-set 3 x 4 Rounds
3a. Chest Supported Band Row x 10 reps
3b.BB RDL x 8 reps
3c.Wall Sit x  30 seconds

Tri-set 4 x 4 Rounds
4a.BB Floor Glute Bridge  x 10 reps
4b.KB Goblet Squat x 12 reps
4c.Single Leg Deficit Calf Raises x 10 reps e/s

EMOM Finisher x 6 Minutes
15 American KB Swing
*every minute on the minute for 6 minutes complete 15 American Kettlebell Swings. Rest out any remaining time in the minute. Modify to Russian Swing

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

Complete 4 Rounds of:
2a.BB Curtsy Lunge x 12 reps
2b.Blast Off Pushups x 8 reps
2c.Banded Woodchop x 12 reps e/s
*have little to no rest between rounds

Barbell Curtsy Lunge

Blast Off Pushups

Banded Woodchop (L) Side

Banded Woodchop (R) Side

Tri-set 2

Complete 4 Rounds of:
3a.Chest Supported Band Row x 10 reps
3b.BB RDL x 8 reps
3c.Wall Sit x  30 seconds
*have minimal to no rest between rounds

**if you have access to a seated row machine feel free to use that rather than the band

Chest Supported Band Row

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell stiff leg deadlift

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

Wall sit

Tri-set 3

Complete 4 Rounds of:
4a.BB Floor Glute Bridge  x 10 reps
4b.KB Goblet Squat x 12 reps
4c.Single Leg Deficit Calf Raises x 8 reps e/s
*have minimal to no rest between rounds

Barbell Floor Glute Bridge

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Kettlebell goblet squat

Single Leg Deficit Calf Raises (L) Side

Single Leg Deficit Calf Raises (R) Side

Tri-set 4

- Perform a kettlebell swing to full arm extension overhead
- Repeat for desired reps

Kettlebell American swing

WK 4/D2 08/02-Full Body

Marissa

Dawn

Legit LOVE your workouts. Been following you for a while & they NEVER disappoint 💛

WK1/D1-24/10 Full Body

Great one again! Although I didn’t know how many sets and reps to do for the dumbbell raises so I did 12 reps 3 sets.

Joanne

WK1/D2-26/10-Full Body

Gina

Cherie Ashby

WK1/D3-28/10-Full Body

WK2/D1 31/10-Full Body

My abs were shaking by the end of those weighted planks.🔥 Feelin it!

WK2/D2 1/11-Full Body

WK 2/D3 2/11-Full Body

WK3/D1 7/11-Full Body

Madeleine

Thanks so much for these workouts. I love them!

WK 3/D2 9/11-Full Body

WK3/D3 11/11 – Full Body

WK4/D1 14/11 Full Body

WK4/D2 16/11-Full Body

WK4/D3 18/11-Full Body

WK5/D1 21/11-Full Body

WK5/D2 23/11-Full Body

That was great loveeeeed the woodchops. Makes my belly feel strong

WK5/D3 25/11-Full Body

WK6/D1 28/11-Full Body

WK6/D2 30/11 – Full Body

WK6/D3 2/12 – Full Body

Veronica

WK1/D1 16/01-Full Body

WK1/D2 18/01-Full Body

Triceps were burning on the pull down, loved the close grip bench press.😘

Erin

Abby

WK1/D3 20/01-Full Body

WK2/D1 23/1-Full Body

WK2 D2 25/01-Full Body

WK2/D3 27/01-Full Body

WK3/D1 30/01- Full Body

WK3/D2 01/2-Full Body

I’m really loving this full body series!! 💪🏼♥️♥️

WK3/D3 03/02-Full Body

WK4/D1 06/02-Full Body

WK4/D3 10/02-Full Body

WK5/D1 13/02-Full Body

WK5/D2 15/02-Full Body

WK5/D3 17/02-Full Body

WK6/D1 20/02-Full Body

Those last 2 rounds killed me 🥵🥵♥️

WK 4/D2 08/02-Full Body

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