Name: Playbook - Penny Barnshaw - WK6/D3 2/12 – Full Body
Uploaded: 2024-02-22T02:30:26.490Z
Duration: 60 min
Description: WK6/D3 2/12 – Full Body

Happy Friday ☀️

W/up-5-10 minutes general cardio

2/12-Workout Details 💪

Single Set 1
BB Deadlift 4 x 12 reps
(Dumbbell option – Dumbbell Deadlift)
https://www.youtube.com/watch?v=SMHBV6tGZzo

Single Set 2
DB Flat Bench Chest Press 4 x 12 reps

Compound Set 3
Heels Elevated Goblet Squat 3 x 10 +10 Pulse

Single Set 4
Inverted Row 3 x 1 Min Max Reps
(DB option - DB One Arm Row-30 secs e/s)
https://www.youtube.com/watch?v=KEaqqQ8EjCw

Single Set 5
Lateral Raise Drop Set
3 Rounds
DB Lateral Raise 12 reps
Drop the weight by 30-50% and immediately perform another set of 12-15 reps

Single Set 6
Single DB Skull Crusher 3 x 10 reps

Single Set 7
Tabata Hanging Knee Ups 
(8 rounds)
20 secs work/10 secs hold at top
*modify to Seated Knee Tucks or In & Out Abs on Floor

Barbell Deadlift

Dumbbell Chest Press (Flat Bench)

2a.Heels Elevated Narrow Stance Goblet Squat 3 x10 reps
2b. Heels Elevated Narrow Stance Goblet Squat Pulses
3 x10 reps

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

Dumbbell Heels Elevated Goblet Squat Pulse

Compound Set 3

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

3 Rounds
DB Lateral Raise x 12 reps
Drop the weight by 30-50% and immediately perform another set of 12-15 reps

Dumbbell Standing Lateral Raise

Lateral Raise Drop Set

Single Dumbbell Skull Crusher

8 rounds
20 secs work
10 secs hold at top or modify by taking the 10 secs rest

*modify to Seated Knee Tucks or In & Out Abs on the floor

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

Tabata Hanging Knee Ups

WK6/D3 2/12 – 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

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 🥵🥵♥️

WK6/D3 2/12 – Full Body

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