Name: Playbook - Penny Barnshaw - WK2/D3 27/01-Full Body
Uploaded: 2024-02-22T02:30:26.521Z
Duration: 60 min
Description: WK2/D3 27/01-Full Body

Happy Friday ✌️

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 

27/01-Workout Details ☀️
Single Set 1
1.Seated BB Shoulder Press Deadlift 8, 6,6,6 reps
[+2W/Up Sets]

Superset 2 x 4 Rounds
2a.Incline DB Chest Press x 10 reps
2b.Inverted Row x 10 reps

Tri-set 3 x 3 Rounds
3a.DB RDL x 12
3b.KB SDHP x 10
3c.Step Up & Over
X 8 reps

Tri-set 4 x 3 Rounds
4a.Weighted Pushup x 10
4b. Resistance Band Alternating  Bicep Curl x 20 (total)
4c.Plate Woodchop x 30

Finisher -AMRAP in 9 Minutes
BB Deadlift x 15 reps
Burpee Over Bar x 4 reps

Seated Barbell Military Press

4 Rounds
2a.Incline DB Chest Press x 10 reps
2b.Inverted Row x 10 reps
*modify to dumbbell pullover

- 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

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

Superset 2

3 Rounds
3a.DB RDL x 12
3b.DB/KB SDHP x 10
3c.Med-ball Box Step Over
X 8 reps

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Dumbbell Sumo Deadlift High Pull

Med-Ball Box Step Over

Tri-set 3

Complete 3 Rounds
4a.Weighted Pushup x 10
4b.Resistance Band Alternating  Bicep Curl x 20 (total)
4c.Plate Woodchop x 30

*modify pushups without plate 👉🏻incline pushups

*if you don’t have a band for curls, use dumbbells instead

Plate Weighted Pushup

Resistance Band Alternating Bicep Curl

Plate Woodchop

Tri-set 4

In 9 Minutes complete as many rounds as possible (AMRAP) of:
BB Deadlift x 15 reps
Burpee Over Bar x 4 reps

Barbell Deadlift

- 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 over bar 
- Jump or turn 180 degrees to face bar in opposite direction and repeat movement

Burpee over bar

FINISHER -9 Minute AMRAP

WK2/D3 27/01-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

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

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/D3 27/01-Full Body

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