Name: Playbook - Penny Barnshaw - WK2/D1 31/10-Full Body
Uploaded: 2024-02-22T02:30:26.251Z
Duration: 60 min
Description: WK2/D1 31/10-Full Body

Marissa

Happy Monday 🫶

If you are new to this program, please refer back to WK1/D1-24/10

31/10 Workout Details 💪

W/Up - 5-10 minutes of general cardio

Single Set 1
BB Bench Press 4 x 10 reps [+ 2 w/up sets]
(Dumbbell Option-DB Chest Press)
https://www.youtube.com/watch?v=Y2NevF_Bq9Y

Single Set 2
BB Reverse Lunge 3 x 10 reps e/s
(Dumbbell Option-Dumbbell Reverse Lunge)
https://youtu.be/ts2Vl_hWSv8

Single Set 3
BB Good Morning 3 x 10 reps
(Dumbbell Option-Dumbbell Good Morning)
https://www.youtube.com/watch?v=tz6_pA__fJc

Single Set 4
DB One Arm Row 3 x 10 e/s

Single Set 5
Leaning DB Lateral Raise 3 x 10 reps each arm

Single Set 6
BB Bicep Curl 3 x 12 reps

Single Set 7
Seated Knee Tucks 3 x 15 reps
(Floor Option-In & Out Abs)
https://www.youtube.com/watch?v=GUt2EyCLu-4

- 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

Barbell Reverse Lunge (R) Side

Barbell Reverse Lunge (L) Side

Barbell Reverse Lunge

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

Dumbbell One Arm Supported Row (L) Side

Dumbbell One Arm Supported Row (R) Side

Dumbbell One Arm Row

Leaning DB Lateral Raise 3 x 10 reps each arm

Dumbbell Side Leaning Lateral Raise

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

Seated Knee Tucks

WK2/D1 31/10-Full Body

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

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

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 🥵🥵♥️

WK6/D2 22/02-Full Body

WK6/D3 24/02-Full Body

WK2/D1 31/10-Full Body

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