Name: Playbook - Penny Barnshaw - WK5/D1 21/11-Full Body
Uploaded: 2024-02-22T02:30:26.432Z
Duration: 60 min
Description: WK5/D1 21/11-Full Body

Happy Monday 😅

W/up-5-10 minutes of general cardio

21/11-Workout Details 💪

Single Set 1
BB Front Squat 4 x 10 reps
(Dumbbell Option- DB Front Squat
https://www.youtube.com/watch?v=IV-qve_xYnQ

Single Set 2
Landmine Close Grip Row 4 x 10 reps
Dumbbell Option- Single DB Row
https://www.youtube.com/watch?v=px5V8mtPWhY

Single Set 3
DB Bulgarian Split Lunge 4 x 10 reps e/s

Single Set 4
Tabata Pushup/Plank Burnout Set
(4 rounds each)
20 secs work/10 secs rest

Single Set 5
Leaning DB Lateral Raise 3 x 12 reps e/s

Single Set 6
Single DB Tricep Extension 3 x 10-12 reps

Single Set 7
Landmine Situp 3 x 15-20 reps
(DB Option -DB Situp & Reach)
https://www.youtube.com/watch?v=leeHRYZCWGA

- 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

Landmine Close Grip Bentover Row

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Dumbbell Bulgarian Split Squat

4 rounds
(20 secs work/10 secs rest)
1a.Pushups
1b.Plank Hold

- 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

Plank Hold

Tabata Push-up/Plank Burnout Set

Leaning DB Lateral Raise 3 x 10 reps each arm

Dumbbell Side Leaning Lateral Raise

Dumbbell Seated Tricep Extension

Landmine Situp

WK5/D1 21/11-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

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/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 🥵🥵♥️

WK5/D1 21/11-Full Body

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