Name: Playbook - Penny Barnshaw - WK3/D3 11/11 – Full Body
Uploaded: 2024-02-22T02:30:26.385Z
Duration: 60 min
Description: WK3/D3 11/11 – Full Body

Happy Friday ✌️

W/up- 5-10 minutes of general cardio 

11/11- Workout Details 😅

Single Set 1
Seated BB Shoulder Press 4 x 12 reps
(DB Option -Db Shoulder Press)
https://www.youtube.com/watch?v=ogfAyk08j4Q

Single Set 2
DB/KB Single Leg Deadlift 4 x 12-10-10-8 e/s

Single Set 3
BB Lateral Lunge & Shift 3 x 12 reps
DB Option – Dumbbell Lateral Lunge & Shift)
https://www.youtube.com/watch?v=IftpkkRJitw

Single Set 4
Incline DB Hex Press 3 x 20 reps

Single Set 5
Rope Cable Straight Arm Pulldown 3 x 12-15 reps
(Dumbbell Option – Bentover DB Raise)
https://www.youtube.com/watch?v=ZuV2KmTAKyI

Super Set 6
6a.BB Skull Crusher 3x 12 reps
6b.BB Squat Hold & Curl 3 x 10 reps
(Dumbbell Options)
Dumbbell Skull Crusher
https://www.youtube.com/watch?v=Srha-ARgyZY
Dumbell Squat Hold & curl
https://www.youtube.com/watch?v=LtiRRplWTJ8

Single Set 7
Hanging Knee Ups 3 x 10 reps
*modify to seated knee tucks

Seated Barbell Military Press

Kettlebell Single Leg Deadlift (L) Side

Kettlebell Single Leg Deadlift (R) Side

Kettlebell/Dumbbell Single Leg Deadlift

Barbell Lateral Lunge Shift

Incline Dumbbell Hex Press

Rope Cable Straight Arm Pulldown

6a.BB Skull Crusher 3x 12 reps
6b.BB Squat Hold & Curl 3 x 10 reps
(Dumbbell Options)
Dumbbell Skull Crusher
https://www.youtube.com/watch?v=Srha-ARgyZY

Barbell Skull Crushers

Barbell Squat Hold Concentration Curl

Superset 6

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

Hanging knee ups

WK3/D3 11/11 – 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

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

WK3/D3 11/11 – Full Body

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