Name: Playbook - Jen Widerstrom - Jen360: Full Body Toner
Uploaded: 2021-01-18T11:44:50.392Z
Duration: 35 min
Description: Jen360: Full Body Toner

Really feeling all those seated power jumps!

Lori

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 💪🏻

Kimberly Fitch

Did workout in my basement. So jumping jacks for my cardio blast. And who knew a child’s trampoline doubled as my elevation 😂.  Legs were smoked! Thanks for the workout !! @cassiemarie44

Cassie Kelly

Woo! Coachella workout done and that was amazing!!!

Micah Holley

Finished in about 20 minutes! Looks like I’ll need to add some extra reps or maybe some light weights? What do you recommend?

Alison New

Wow Looked easy but this workout kicked my butt...5 stars, Jen! Liz from Indonesia

Billie Wyatt

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!

Hey hey! PLEASE read and understand this movement template (or at least watch the video!) so you know where you're going in this workout and can crank.

I'm incorporating full body volume training for hard muscle bellies but also bursts of cardio (at 75-85% effort) throughout to keep you dialed in on burning fat.

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?

Jen360 BREAKDOWN

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 out of the saddle for 60 secs, as shown here, OR row / run in place / treadmill / elliptical

Intensity should be at 75%-85% effort!

Cycle (out of the saddle):
- Butt back and down just out of the saddle, hands are extended out to the top of the handlebars
- Back is flat, core engaged
- 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
- Elbows bent and relaxed

Cardio BURST (cycle - out of the saddle)

- Use something stable that you can sit on 2-3 feet in height
- Start by sitting down with feet shoulder-width apart, as if you were squatting
- From this position, extend arms forward and with no momentum explode into your jump as high as you can
- Land with soft knees and return to the seated, starting position

Seated power jumps

- Begin by standing a few feet in front of stable object 2-3 feet in height and reach one foot back so toes are on the prop and heel is pointed at the ceiling
- Lower your body toward the floor as both knees bend toward a 90 degree angle
- Squeeze your glutes as you press yourself back to start with equal effort in both legs, but keeping more weight in your front leg 
- Repeat this movement for 5 reps then switch to the other side to complete the reps

Bulgarian split lunge

- 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, keeping tension throughout your arms shoulders back and core
- Push back to starting position

Inverted wall push ups

- Position your hands just outside shoulder-width apart on a stable object
- Slide your rear off the front with your legs bent feet flat on the ground
- Maintain a slight bend in your elbows to keep tension on your triceps and off your elbow joints
- Slowly bend your elbows to lower your body toward the floor, keep in your body close to the object, until your elbows are at a 90 degree angle 
- Once you reach the bottom of the movement, press down through your hands to straighten your elbows finding as much length as you can in your triceps and return to the starting position

Tricep dips

100's Full Body Toner

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 with your feet propped up on a stable object 2-3 feet in height with your rear on the floor, palms resting on the ground slightly behind you
- From there, drive your hips upwards so that full body is as close to parallel as you can get it to the ground, arms fully extended perpendicular to the floor
- Take a pause, then lower your hips back to starting position

Crab hip raise (straight legged)

150's Full Body Toner

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!!!

- Using a steady object 2-3 feet in height, rest your shoulder blades on the object with arms extended and hands behind your head to support your upper body
- Start with one leg bent and foot flat on the floor with the other leg side-by-side but extended all the way straight
- Driving through the base leg while keeping your hips level, lift them all the way up till your flush with the floor
- Keeping your chin tucked, pause for moment at the top of the rep before lowering back to start position with control

Elevated single leg glute bridge

200+ Full Body Toner

Jen360: Full Body Toner

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! 💁🏼‍♀️😏💪🏼

Janelle Spady

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

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!

Jen360: Bodyweight Sculpt 💪🔥

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

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: Full Body Toner

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