Name: Playbook - Penny Barnshaw - WK3/D6 1/10 --Full Body (Optional Rest Day)
Uploaded: 2024-02-22T02:30:26.479Z
Duration: 60 min
Description: WK3/D6 1/10 --Full Body (Optional Rest Day)

Happy Saturday ☀️

1/10-Workout Details 

Complete each of the rounds of supersets prescribed with little to no rest between rounds. At the end of round 3 complete 1 set of  20 reps of Dumbbell Snatch. Have a strict 90 seconds rest between supersets.

Superset 1 x 3 rounds
1a.DB Deadlifts x20 reps
1b.Floor Press x 10 reps

Single Set  x 1 round
DB Snatch x 20 reps

Superset 2 x 3 rounds
3a.DB Goblet Squat x 20 reps
3b.DB Row x 10 reps e/s

Single Set x 1 round
DB Snatch x 20 reps

Superset 3 x 3 rounds
5a.DB Push Press x 20 reps
5b.Box Jump/Step Ups x 10 reps

Single Set x 1 round
DB Snatch x 20 reps

Superset 4 x 3 rounds
7a. DB Renegade Row x 20 reps
7b. Pushups x 10 reps

Single Set x 1 round
DB Snatch x 20 reps

Superset 5 x 3 rounds
9a.DB  Situps x 20 reps
9b.Toes to Bar x 10 reps

Single Set x 1 round
DB Snatch x 20 reps

3 rounds
1a.DB Deadlifts x20 reps
1b.Floor Press x 10 reps

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

Superset 1

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch

3 rounds
3a.DB Goblet Squat x 20 reps
3b.DB Row x 10 reps e/s

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

Superset 2

3 rounds
5a.DB Push Press x 20 reps
5b.Box Jump/Step Ups x 10 reps

- 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

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Superset 3

3 rounds
7a. DB Renegade Row x 20 reps
7b. Pushups x 10 reps

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

Superset 4

3 rounds
9a.DB  Situps x 20 reps
9b.Toes to Bar x 10 reps
*modify to hanging knee ups or seated knee ups

Dumbbell Situp

- Start by hanging on the bar, and focus on activating your core 
- Curl your legs up until your feet touch the bar

Hanging toes to bar

Superset 5

WK3/D6 1/10 --Full Body (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/D3 -21/9 -Cardio/Abs (Optional Rest day)

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

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.

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

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