Name: Playbook - Penny Barnshaw - WK5/D2 15/02-Full Body
Uploaded: 2024-02-22T02:30:26.579Z
Duration: 60 min
Description: WK5/D2 15/02-Full Body

Happy Wednesday 😅

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 

15/02-Workout Details ✌️
Single Set 1
1.Bench Press 5x5 reps [+2W/Up Sets]

Tri-set 2 x 4 rounds
2a.BB Alt Forward Lunge 12-10-8-6
2b.Med-Ball Curtsy Step Up x  8 e/s
2c.Wall Sit x 40 secs

Tri-set 3 x 4 rounds
3a.Recline DB Curl x 10 reps
3b.DB Chest Supported Reverse Fly x 12 reps
3c.Plate O’head Tricep Extension x 16 reps

Superset 4 x 3 Rounds
4a.BB Floor Glute Bridge x 20 reps
4b.Booty Band Kick Backs x 10 reps e/s

Single Set 5 x 3 Rounds
Hollow Rocks x 30 secs work/30-45 secs rest
*modify to Hollow Hold or dead bug hold

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

Tri-set 2 x 4 rounds
2a.BB Alt Forward Lunge x 12 reps
2b.Med-Ball Curtsy Step Up x  8 e/s
2c.Wall Sit x 40 secs
*have minimal to no rest between rounds

Barbell Alternating Forward Lunge

Med Ball Curtsy Step Up (R) Side

Med Ball Curtsy Step Up (L) Side

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Tri-set 2

Tri-set 4 x 3 rounds
4a.Recline DB Curl x 10 reps
4b.DB Chest Supported Reverse Fly x 12 reps
4c.Plate O’head Tricep Extension x16 reps
*have minimal to no rest between rounds

Dumbbell Recline Curl

Dumbbell Chest Supported Reverse Fly

Plate O’head Tricep Extension

Tri-set 3

Complete 3 Rounds
4a.BB Floor Glute Bridge x 20 reps
4b.Booty Band Kick Backs x 10 reps e/s
*have minimal to no rest between rounds

Barbell Floor Glute Bridge

Booty Band Kick Backs (R) Side

Booty Band Kick Backs (L) Side

Superset 4

- Hold your arms and legs extended above the floor as you rock back and forth
- Keep your core engaged and your lower back on the floor

Hollow body rocks

WK5/D2 15/02-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/D1 13/02-Full Body

WK5/D3 17/02-Full Body

WK6/D1 20/02-Full Body

Those last 2 rounds killed me 🥵🥵♥️

WK5/D2 15/02-Full Body

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