Name: Playbook - Penny Barnshaw - WK3/D3 03/02-Full Body
Uploaded: 2024-02-22T02:30:26.547Z
Duration: 60 min
Description: WK3/D3 03/02-Full Body

I’m really loving this full body series!! 💪🏼♥️♥️

Veronica

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 

03/02-Workout Details 😅

Single Set 1
1.Front Squat 8,6,6,6,4 reps
[+2W/Up Sets]

Tri-set  2 x 3 Rounds
2a.KB Goblet Reverse Lunge x 12 reps
2b.BB RDL x 10 reps
2c.Glute Bridge Hold x 60 secs

Tri-set 3x 3 Rounds
3a.Incline DB Chest Press x12 reps
3b.Plate Curl to Press x10 reps
3c.Bench Dips x 8 reps

Tri-Set 4 x 3 Rounds
4a.DB Row (Heavy) x 6 reps e/s
4b.DB O’head Tri Ext x 12 reps
4c.BB Upright Row x 12 reps

Tri-set 5 x 3 Rounds
5a.Plate Situp & Press x10 reps
5b.Hollow Rock x 10 reps 
5c.Weighted Plank Hold x 30 secs

- 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

Complete 3 Rounds
2a.KB Goblet Reverse Lunge x 12 reps
2b.BB RDL x 10 reps
2c.Glute Bridge Hold x 60 secs
*in the video I am performing the full movement but for this Tri-set I just want you to get into the top position, squeeze your glutes and hold for the required time.

Kettlebell Goblet Alternating Step Back Lunge

- 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

Glute Bridge

Tri-set 2

Complete 3 Rounds
3a.Incline DB Chest Press x12 reps
3b.Plate Curl to Press x10 reps
3c.Bench Dips x 8 x reps

- 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

Plate Curl to Press

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

Tri-set 3

Complete 3 Rounds
4a.DB Row (Heavy) x 6 reps
4b.DB O’head Tri Ext x 12 reps
4c.BB Upright Row x 12 reps

Dumbbell One Arm Supported Row (L) Side

Dumbbell One Arm Supported Row (R) Side

Standing Dumbbell O’head Tricep Extension

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

Tri-set 4

Complete 3 rounds of
5a.Plate Situp & Press x10 reps
5b. Hollow Body Rock x 10 reps 
5c.Weighted Plank Hold x 30 secs

*Modify hollow body rock to hollow hold or hanging hollow hold x 30 seconds.

*Modify plank without weight

Plate Situp & Press

- Hold your arms and legs extended above the floor as you rock back and forth
- Keep your core engaged and your lower back on the floor

Hollow body rocks

Weighted Plank Hold

Tri-set 5

WK3/D3 03/02-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 D2 25/01-Full Body

WK2/D3 27/01-Full Body

WK3/D1 30/01- Full Body

WK3/D2 01/2-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 🥵🥵♥️

WK3/D3 03/02-Full Body

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