Name: Playbook - Penny Barnshaw - WK1/D1 16/01-Full Body
Uploaded: 2024-02-22T02:30:26.495Z
Duration: 60 min
Description: WK1/D1 16/01-Full Body

Veronica

Gina

Happy Monday 😅

16/1-Workout Details

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 

Single Set 1 
1.Sumo Deadlift 4x 8 reps
[+2W/Up Sets]

Tri-set 2 x 3 rounds
2a.DB Bulgarian Split Squat x 6 e/s
2b. Med-Ball Curtsy Step Up x 8 e/s
2c. KB Single Leg Deadlift x 10 e/s

Tri-set 3 x 3 rounds
3a.Landmine Row x 10 reps
3b.Banded Lat Pulldown/Machine Lat Pulldown x 10 reps
3c.Pushups x 30 secs

Dumbbell Option- Single DB Row
https://www.youtube.com/watch?v=px5V8mtPWhY

Tri-set 4 x 3 rounds
4a.Recline DB Curl x 10 reps
4b.DB Chest Supported Reverse Fly x 12 reps
4c.Plate O’head Tricep Extension
*modify to Dumbbell or band Tricep Extension 

Finisher x 3 rounds
Ball Pike x 8-10 reps
*Alternatively use a TRX or modify to knees to chest or Floor Plank Pike Toe Taps for x2 reps

Barbell Sumo Deadlift

Tri-set 2 x 3 rounds
2a.DB Bulgarian Split Squat x 6 e/s
2b. Med-Ball Curtsy Step Up x 8 e/s
2c. KB Single Leg Deadlift x 10 e/s

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Med Ball Curtsy Step Up (R) Side

Med Ball Curtsy Step Up (L) Side

Kettlebell Single Leg Deadlift (L) Side

Kettlebell Single Leg Deadlift (R) Side

Tri-Set 2

Tri-set 3 x 3 rounds
3a.Landmine Row x 10 reps
3b.Banded Lat Pulldown/Machine Lat Pulldown x 10 reps
3c.Pushups x 30 secs

Landmine Close Grip Bentover Row

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- 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

Tri-set 3

Tri-set 4 x 3 rounds
4a.Recline DB Curl x 10 reps
4b.DB Chest Supported Reverse Fly x 12 reps
4c.Plate O’head Tricep Extension

Dumbbell Recline Curl

Dumbbell Chest Supported Reverse Fly

Plate O’head Tricep Extension

Tri-set 4

Swiss Ball Pike

WK1/D1 16/01-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

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

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

WK 4/D2 08/02-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 🥵🥵♥️

WK1/D1 16/01-Full Body

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