Name: Playbook - Penny Barnshaw - WK5/D1 13/02-Full Body
Uploaded: 2024-02-22T02:30:26.572Z
Duration: 60 min
Description: WK5/D1 13/02-Full Body

Happy Monday ☀️

Warm Up - 5 -10 Minutes General Cardio + warm up sets as prescribed.

*Record your weights & reps in your notes app on your phone or a notebook 
**Modify Barbell & Kettlebell moves with dumbbells 

13/02-Workout Details 💪
Single Set 1 
1.Sumo Deadlift 5x5 reps
[+2W/Up Sets]

Tri-set 2 x 4 Rounds
2a.BB Supinated Row x 12 reps
2b.KB SDHP x 16 reps
2c.DB Step Up x 12 reps

Tri-set 3 x 4 Rounds
3a.Seated DB Shoulder Press x 12 reps
3b.Band Pull Aparts x 16 reps
3c.KB B Stance Deadlift x 8 reps e/s

Superset 4 x 3 Rounds
4a.KB Goblet Squat x 20 reps
4b.Lateral Banded Walk x 20 reps (10 up/10 back)

Single Set 5 x 3 Rounds
High Plank Shoulder Taps x 60 secs

Barbell Sumo Deadlift

Complete 4 Rounds
2a.BB Supinated Row x 8-12 reps
2b.KB SDHP x 16 reps
2c.DB Step Up x 12 reps (total)
*have minimal to no rest between rounds

Underhand Grip Barbell Row

Kettlebell SDHP

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

Tri-set 2

Complete 4 Rounds
3a.Seated DB Shoulder Press x 12 reps
3b.Band Pull Aparts x 16 reps
3c.KB B Stance Deadlift x 8 reps e/s
*have minimal to no rest between rounds

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

Kettlebell B Stance Deadlift (L) Side

Kettlebell B Stance Deadlift (R) side

Tri-set 3

Complete 3 Rounds
4a.KB Goblet Squat x 20 reps
4b.Lateral Banded Walk x 20 reps (10 up/10 back)
*have minimal to no rest between rounds

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Kettlebell goblet squat

Banded Lateral Walks

Superset 4

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

WK5/D1 13/02-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

WK4/D1 06/02-Full Body

WK 4/D2 08/02-Full Body

WK4/D3 10/02-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 🥵🥵♥️

WK5/D1 13/02-Full Body

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