Name: Playbook - Penny Barnshaw - WK4/D1 06/02-Full Body
Uploaded: 2024-02-22T02:30:26.552Z
Duration: 60 min
Description: WK4/D1 06/02-Full Body

Happy Monday ☀️

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 

06/02-Workout Details 💪
Single Set 1 
1.Deadlift 8, 6,6,6,4 reps
[+2W/Up Sets]

Single Set 2
2.Close Grip Bench Pushup 3 x 12 reps

Tri-set 3 x 4-6-8-10-12 reps
3a.BB Pendlay Row 
3b.Box Jump/Step Up
3c.Plate Woodchop x Double reps

Tri-set 4 x 4-6-8-10-12 reps
4a.DB Thrusters
4b.Plate Curl & Press
4c. Alt V Snap x Double reps

Bike Finisher x 6 minutes
30 secs hard/30 secs easy
*or cardio machine of choice

Barbell Deadlift

Close Grip Bench Push-up

Complete 4-6-8-10-12 reps
3a.BB Pendlay Row 
3b.Box Jump/Step Up
3c.Plate Woodchop x Double reps
*have minimal to no rest between rounds

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell pendlay row

- 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

Plate Woodchop

Tri-set 3

Complete 4-6-8-10-12 reps
4a.DB Thrusters
4b.Plate Curl & Press
4c.Alt V Snap x Double reps
*have minimal to no rest between rounds

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

Plate Curl to Press

Alternating V Snap

Tri-set 4

- Work for time, distance, or calories
- Increase speed as comfortable

Bike erg

WK4/D1 06/02-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

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

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 🥵🥵♥️

WK4/D1 06/02-Full Body

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