Name: Playbook - Penny Barnshaw - WK2 D2 25/01-Full Body
Uploaded: 2024-02-22T02:30:26.515Z
Duration: 60 min
Description: WK2 D2 25/01-Full Body

Veronica

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 

25/01-Workout Details 😅

Single Set 1
1.BB Reverse Lunge 4 x 8 e/s

Superset 2 
2a.BB Bentover Row x 10-8-6-4-2 reps
2b.Toes to Bar/Hanging Knee Ups x 10-8-6-4-2

Superset 3 x 3 Rounds
3a.DB Front Squat x 12 reps
3b.KB Swing x 12 reps

Superset 4x 3 Rounds
4a.DB Push Press x 12 reps
4b.Plate Situp & Press x 10 reps

Finisher -AMRAP in 6 Minutes
5 Burpee
10 MT Climbers
15 Air Squats

Barbell Reverse Lunge (R) Side

Barbell Reverse Lunge (L) Side

Barbell Reverse Lunge

2a.BB Bentover Row x 10-8-6-4-2 reps
2b.Toes to Bar/Hanging Knee Ups x 10-8-6-4-2

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

Superset 2

Complete 3 Rounds
3a.DB Front Squat x 12 reps
3b.American KB Swing x 12 reps
*1 minute rest between rounds

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American kettlebell swing

Superset 3

Complete 3 Rounds
4a.DB Push Press x 12 reps
4b.Plate Situp & Press x 10 reps
*1 minute rest between rounds

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

Plate Situp & Press

Superset 4

As Many Rounds as possible (AMRAP) in 6 Minutes
5 Burpee
10 MT Climbers
15 Air Squats

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Dumbbell Mt Climbers

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

AMRAP FINISHER

WK2 D2 25/01-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

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/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 🥵🥵♥️

WK2 D2 25/01-Full Body

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