Name: Playbook - Jen Widerstrom - Jen360: Bodyweight Sculpt 💪🔥
Uploaded: 2021-01-18T11:49:16.485Z
Duration: 35 min
Description: Jen360: Bodyweight Sculpt 💪🔥

Karen

Bad ass body weight work out. 597 cals later! HYFR JEN. THANK YOU.

Miller Hales

Great workout! It really builds with the added reps! Thanks!

Lori

Done and done! It may say beginner, but it definitely challenges you and is an all over wicked workout! Thanks for another great one! 💪🏼💦

Janelle Spady

This body weight workout was great and just what my body needed today. Movement and sweat! 💦💦💦

Kimberly Fitch

This is what I’ve been lookin for on the road the past 7 years. Heaven sent! 👊

Zach Hillstead

Tonight was a night where I tried to come up with every excuse I could to not workout. It was my first day back to work from vacation, I did so much on vacation that I can take a few days off, I’m tired from traveling. I knew I would be disappointed in myself if I didn’t workout and my #shapesquad high from this weekend is what motivated me. I have goals to crush and only I can make it happen. This workout was just what I needed. It was challenging and allowed me to really focus on my form. I can not recommend these workouts enough! 🙌🏼💪🏼

Sarah Siedelmann

Tonight was a night where I was coming up with every excuse to not workout. I just got back from vacation, I d

Did all 200 😁felt great. If I feel like I still have energy left... do you recommend do another round or should I up my reps to 15 next time ? @cassiemarie44

Cassie Kelly

Burn fat + maintain muscle = THIS IS FOR YOU

I built these intentionally to be time efficient yet very effective because I'll have your body guessing week after week! This is a never seen before circuit series with a twist. I sneak in full body volume training for hard muscle bellies but also bursts of cardio throughout to keep you burning fat! Have fun my guys and gals!  🤘😎

xxJen

PS- Shoot me your feedback and tag me in your pics on the GRAM!

Every time an exercise is added you must repeat the previous ones in reverse order all the way through your cardio.  

For example: Cardio burst  > A+Cardio burst > B+A+Cardio burst  > C+B+A+Cardio burst  > D+C+B+A+Cardio burst ... Dig?

You will perform 10 reps of each exercise, always finishing with your cardio burst!

You can cycle in the saddle for 60 secs, as shown here, OR row / run in place / treadmill / elliptical

Intensity should be at 75%-85% effort!

Cycle (in the saddle):
- Butt sitting in your seat, body upright, core is always engaged, arms extending straight out to handlebars
- Palms of your hands should be resting at the center of the handlebars and hips evenly seated in the saddle
- When you take a pedal stroke, make sure your feet aren't too far flexed, your aiming for a nice, balanced stroke
- Knees should never be flaring out
- For best control, squeeze your inner thighs as you drive your foot down for each stroke

Cardio BURST (cycle - in the saddle)

- Start with feet a good distance from the wall so that when your hands are pressed against the wall and elbows are bent, you create a 45 degree angle
- Push your hands against the wall, bend your elbows and push off, releasing your hands and body from the wall
- Arms extend straight
- Reach back for the wall, bend elbows into your wall push-up, and immediately go into the next rep
-This should flow! Move powerfully but don’t hit your face on the wall!

Springing push ups

- Place your back against a wall with knees bent and walk your feet out so that your thighs and shins create a 90 degree angle (*You make it begin with the less extreme depth if you need to!)
- Hold your arms out straight, palms facing one another, shoulders down and shoulder blades back and tight 
- Raise one knee 1-2 inches above the other, and lower back down
- Alternate knees
- Keep core engaged!

Wall sits with knee raises

- Start in an athletic stance, feet wider than shoulder width apart, knees slightly bent
- Make 3 lateral shuffle steps, driving off your trailing leg
- After the shuffle, reset your body in your athletic stance and complete a vertical jump as you reach up, (I’ll take a hop even BUT leave the ground) 
- Land with control and go right into your next lateral shuffle

Side shuffle w/ vertical jump

- Start with legs together, bending at the waist, flat back, hands pressed against a wall
- Upper body should be parallel with the floor
- Bend your elbows back to 90 degrees with your shoulders, still keeping forearms parallel to the floor
- Push back to starting position

Bent over wall push ups

100's Beginner Wall Series

For more of a challenge, add one more exercise to your progression (150 reps!)

E+D+C+B+A = 50 reps + cardo >> STOP HERE FOR 150 reps total!!

- Start standing tall, arms raised with your weight on one foot
- Slowly begin to hinge your body over, raising the opposite leg until you reach a table top position (Or as close as you can to that!)
- Exhale as you engage your entire backside and core throughout
- Hinge back down to starting position

Single leg extensions

150's Beginner Wall Series

Going for 200+ today?! Here's your last progression to max out your workout! 

F+E+D+C+B+A = 60 reps + cardio >> This is 200+ reps!!!

- Sit down with back and hips against the wall, legs out straight in front of you
- Keep core engaged, rib cage flat
- Raise arms against the wall so that biceps are parallel to the floor, elbows are bent and forearms are resting against the wall
- With palms facing open, straighten arms up towards the ceiling by sliding them against the wall
- Return to starting position

Seated goal posts

200+ Beginner Wall Series

Jen360: Bodyweight Sculpt 💪🔥

This was a spicy one! 🌶

Seriously crazy to see how my body is changing doing these Jen360’s. My stomach hasn’t been this flat since before I had babies! I might even be getting an AB! 💁🏼‍♀️😏💪🏼

For me personally I thought the two bridge exercises back-to-back made the workout a little boring and I felt my heart rate slow down (most likely because I let myself go). The 20-second hold 10x seemed long for me with then having to do the 10x up-downs after especially through the rotation. Again, personal opinion.

Emilie Doron

Jen360: Below the Belt

It was a little short. Needed a longer sequence on this one

Dawn

Loved this quick workout done at the park while my kids played!

Alli

Jen360: Upper Body  💪 & Abs Series

I’ve done all the 360 workouts several times and this Shred Session is my favorite! It keeps my heart up and I’m sore in different places! So much yes! #TeamJen

First time with this one and it burned!!! Used a 4 pound weighted ball and didn’t have a wall that I wanted to put holes in so I did the movements without letting go of the ball. Worked up quite a sweat! 💦

I had to get creative with what I threw the med ball at so I wouldn’t take out our drywall! 😂 But I made it happen (don’t ask...haha) and it was a GREAT workout! 💪🏼👊🏼

Jen360: Shred Session

Really feeling all those seated power jumps!

Another great drench fest. Thanks! Just wondering what your thoughts are on having heavy lift days still built in. I’m a pretty experienced gym goer, and have good muscle mass. I’m 5’5 sitting at about 150 lbs, 26% body fat. Really wanting to shred down at this point and uncertain as to whether I should still keep a couple of heavy lift days mixed in, or if I should do more of this style circuit training. Not sure as to the magic ratio there and would love your insights!

Lianna Jean Manibog

Second time doing this one but this time 200’s! My legs are already sore but so much the good kind of sore! #SoreTodayStrongerTomorrow 💪🏻

Jen360: Full Body Toner

It took me 45 minutes nd I did not complete the right way. I have no clue why it took my so long and I did not even do it right. Oh well I will try next time

Lora

Jen! I’m obsessed and having so much with your workouts. The first bunch of workouts I did I was trying to keep moving throughout and keep my heart rate up the whole time. Today I slowed down each exercise and felt waayyyyy more muscle burn, but also sweat less and don’t feel as fatigued overall at the end of the 200s. So... which is the right way?

Mady Greene

Another workout with Jen, another high cal burn sweat fest 💪🏼😉😍

Jen360: Hero Series

Poolside workout adding booty bands. Yikes!

Libby Hernandez

Jen360: Hard Body Series

Challenging! Abs and shoulders! After the first 100 thought I might not make it through all 200, but something about the way they’re arranged and the cardio breaks makes you keep going to the finish. Thanks for another smart workout!

Jen360: Body Challenger

Tracie

Jen360: Hard Body Series 2.0

Great! I finally got the plan and did the entire workout.

Jen-

Your workouts are amazing! I have tried a few coaches on various apps/platforms and you are without a doubt my favorite. I love the format of it - that you can tailor the difficulty (100s-200s) and also the way you layer moves on every circuit keeps. It keeps things exciting but never too scattered. Your demonstrations of the exercises are very helpful, and the exercises themselves are relatively simple to do but still challenging. I’m fairly fit but still get intimidated when trainers do crazy compound moves. Please please please don’t change a thing!!! 🙏🏻💪💙

PS I never thought I’d get back on a rowing machine after the hell that was my college crew team, but thanks to you I did and crushed it! 

-Erin

Erin Ellis

Hey Jen great workout! Only problem was i had no rowing machine because I did this at home and also had to be easy on the bad knee. Took me awhile to catch up but definitely tried my best.❤️❤️

Jen360: Bodyweight Sculpt 💪🔥

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