Name: Playbook - Penny Barnshaw - WK1/D3 20/01-Full Body
Uploaded: 2024-02-22T02:30:26.505Z
Duration: 60 min
Description: WK1/D3 20/01-Full Body

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

Erin

Abby

Happy Friday ☀️

20/01-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.Front Squat 4 x 8 reps
[+2W/Up Sets]

Tri-set 2 x 3 Rounds
2a.SA DB Row x 8 e/s
2b.Standing DB Hammer Curl x 10
2c.Commando Plank x 12

Superset 3 x 3 rounds
3a.Close Grip Bench Press x 8 reps
3b.Band Tricep Pushdown x 12-15 reps

Tri-set 4 x 3 rounds
4a. BB RDL x 12 reps
4b.BB Glute Bridge x 10 reps
 4c.KB Racked Lunge x 8 e/s

Superset 5 x 3 rounds
5a.Standing Landmine Rotation x 6 e/s
5b.DB Sit-up x 12

Finisher x 3 rounds
Wall Sit with OH Ball Tap x 30 secs work/30 secs rest
*Modify to Wall Sit with one Dumbbell Press or Dumbbell hold or no weight

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

Tri-set 2 x 3 Rounds
2a.SA DB Row x 8 e/s
2b.Standing DB Hammer Curl x 10
2c.Commando Plank x 12

Single Arm Row (L) Side

Single Arm Row (R) Side

Standing Dumbbell Hammer Curl

Commando Plank

Tri-set 2

3a.Close Grip Bench Press x 8 reps
3b.Band Tricep Pushdown x 12-15 reps

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

Resistance Band Tricep Pushdown

Superset 3

Tri-set 4 x 3 rounds
4a.BB RDL x 12 reps
4b.BB Glute Bridge x 10 reps
4c.KB Racked Lunge x 8 e/s

- 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

Barbell Floor Glute Bridge

Kettlebell Racked Lunge (L) Side

Kettlebell Racked Lunge (R) Side

Tri-set 4

Superset 5 x 3 rounds
5a.Standing Landmine Rotation x 6 e/s
5b.DB Sit-up x 12

*Modify to Standing Dumbbell Woodchop

Standing Landmine Rotation

Dumbbell Situp

Superset 5

Wall Sit with O’head Ball Tap

WK1/D3 20/01-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

Veronica

WK1/D1 16/01-Full Body

WK1/D2 18/01-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/D3 20/01-Full Body

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