Name: Playbook - Penny Barnshaw - WK2/D3 -21/9 -Cardio/Abs (Optional Rest day)
Uploaded: 2024-02-22T02:30:26.367Z
Duration: 60 min
Description: WK2/D3 -21/9 -Cardio/Abs (Optional Rest day)

Happy Wednesday 😅

21/9- Workout Details ✌️

Circuit 1 - 3 rounds x 30 secs work/15 secs rest
1a.Ankle Tap Crunch
1b.Russian Twist
1c.In & Out Abs

Circuit 2 - 3 rounds x 30 secs work/15 secs rest
2a.Banded Woodchop e/s 
2b.Side Plank e/s
2c.Lying Leg lowers

Circuit 3-3 rounds x 30 secs work/15 secs rest
2a.Half kneeling Landmine Twist
2b.Ab Roll Out
2c.Weighted Plank Hold

Cardio
Bike/Row/Elliptical Trainer/Treadmill
1 x 30 minutes
*Perform at a moderate heart rate 5-7 PRE

Complete 3 rounds x 30 secs work/15 secs rest
1a.Ankle Tap Crunch
1b.Russian Twist
1c.In & Out Abs
*have limited to no rest between rounds

- Raise your shoulders off the floor
- Reach towards your heel engaging your core

Ankle tap crunches

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

In & Out Abs

Circuit 1

Complete 3 rounds x 30 secs work/15 secs rest
2a.Banded Woodchop e/s 
2b.Side Plank e/s
2c.Lying Leg lowers
*have little to no rest between rounds 

*In the side plank video I am using weights but you can do this exercise without dumbbells

Banded Woodchop (L) Side

Banded Woodchop (R) Side

Weighted Side Plank (L) Side

Weighted Side Plank (R) Side

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Leg Lowers

Circuit 2

Complete 3 rounds x 30 secs work/15 secs rest
2a.Half kneeling Landmine Twist
2b.Ab Roll Out
2c.Weighted Plank Hold

*modify Ab Roll Out to a Plank Walk Out or Swiss Ball Roll Out

*modify weighted plank to unweighted

Half Kneeling Landmine Twist

Ab Rollout

Weighted Plank Hold

Circuit 3

Treadmill Walk

WK2/D3 -21/9 -Cardio/Abs (Optional Rest day)

Marissa

Samantha

Loved it! Had to modify some stuff as I don’t have anything at my house but dumbbells and a bench but I made it work.

Jennifer

W1/D1 12/9– Upper Body

Love the new features of app that allow me to track weight and rep plus add notes. So good! Stoked to be starting this program again xx

Natascha Knott

WK1/D2 –13/9 - Lower Body

WK1/D3 14/9 -Cardio/Abs (Optional Rest day)

WK1/D4 15/9 -Upper Body

Just downloaded the app 1 week ago.  I have done 2 uppers + 2 lowers so far, and I am loving it!  I have been working out for years, but needed a change for some variety and additional muscle growth.  I ❤️ your style!

Leane

WK1/D5 16/9 - Lower Body

WK1/D6 17/9-Full Body Strength & Condition [Optional Rest]

Cherie Ashby

WK2/D1 19/9– Upper Body

WK2/D2 –20/9 - Lower Body

WK2/D4 22/9 -Upper Body

WK2/D5 23/9 - Lower Body

Is there a trick I can try to keep from swinging on the hanging knees? I’m not swinging too much, but just enough where my grip starts to loosen.

Michelle Freeman

WK2/D6 24/9 - Full Body (Optional Rest day)

The barbell curls killed me my arms are toast only made it through 2 rounds of the ab roll out but had funky 90’s music going spent half the workout dancing haha great arm killer

Erin

WK3/D1 26/9 - Upper Body

WK3/D2 27/9 - Lower Body

WK3/D3 28/9-Cardio/Abs (Optional Rest day)

Renae

WK3/D4 29/9 - Upper Body

WK3/D5 30/9- Lower Body

WK3/D6 1/10 --Full Body (Optional Rest Day)

WK4/D1  03/10- Upper Body

WK4/D2 04/10 - Lower Body

WK4/D3 5/10 -Cardio/Abs (Optional Rest day)

WK4/D4 6/10- Upper Body

WK4/D5 7/10- Lower Body

Very challenging and rewarding to finish this workout. 👏

I agree!! That crept up on me. Loved it though 👏

WK4/D6 8/10-Full Body (Optional Rest Day)

WK5/D1 10/9 - Upper Body

WK5/D2 11/10 – Lower Body

Jumping jacks with the bike erg is tough. Just don't stop and modify if you need to.

WK2/D3 -21/9 -Cardio/Abs (Optional Rest day)

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