Name: Playbook - Penny Barnshaw - WK1/D2 18/01-Full Body
Uploaded: 2024-02-22T02:30:26.500Z
Duration: 60 min
Description: WK1/D2 18/01-Full Body

Veronica

Happy Wednesday ✌️

18/01-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.Bench Press 8,6,6,6 reps [+2W/Up Sets]

Superset 2 x 2 Rounds
2a.BB Forward Lunge x 60 secs 
2b.Renegade Row x 60 secs
*60 secs rest

Superset 3 x 2 Rounds
3a.DB Incline Chest Press x 60 secs 
3b.Wall Ball x 60 secs

Superset 4 x 2 Rounds
4a.DB Snatch x 60 secs
4b.Med-Ball Box Step Over x 60 secs

Tri-set Finisher x2 rounds
5a.Alt V Snap x 60 secs
5b.Plate Russian Twist x 60 secs
5c.Kick Throughs x 60 secs

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

Superset 2 x 2 Rounds
2a.BB Forward Lunge x 60 secs 
2b.Renegade Row x 60 secs
*60 secs rest

Modify Renegade Row to Dumbbell Bentover Row

Barbell Alternating Forward Lunge

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

Dumbbell renegade rows

Superset 2

Superset 3 x 2 Rounds
3a.DB Incline Chest Press x 60 secs 
3b.Wall Ball x 60 secs

*Modify Wall Ball to Med Ball/Dumbbell Squat to Press

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

Superset 3

Superset 4 x 2 Rounds
4a.DB Snatch x 60 secs
4b.Med-Ball Box Step Over x 60 secs

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch

Med-Ball Box Step Over

Superset 4

Tri-set Finisher x2 rounds
5a.Alt V Snap x 60 secs
5b.Plate Russian Twist x 60 secs
5c.Kick Throughs x 60 secs
*60 secs rest

Alternating V Snap

Plate Russian Twist

Kick Throughs

Tri-set Finisher

WK1/D2 18/01-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

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

WK1/D1 16/01-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/D2 18/01-Full Body

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