Name: Playbook - Jen Widerstrom - Jen360: Hero Series
Uploaded: 2021-01-18T11:49:08.529Z
Duration: 35 min
Description: Jen360: Hero Series

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 💪🏼😉😍

Miller Hales

Not sure what to do with my Monday; knew I needed to hit the ground running for the week (literally...hit the Woodway - 363 Days till the next Shape Half). Followed with this thru the 200 Series, a sweat well worth the post workout high. 💪🏼💕👊🏼

Cara

I love this workout! Great to break up the strength portions with the cardio - keeps it fun!

Lori

Feeling like a bad a__ this morning! Second time I’ve completed this workout and this time went up in weight and did all 200! Awesome workout Jen! 👍🏻💪🏻

Kimberly Fitch

Thank you for another great workout!! Pushed myself on my weights and am definitely feelin’ it! 💪🏼😅💦

Janelle Spady

Def liked it. Didn’t know if I should break between anything. I didn’t lol. But rly good. Did all 200. Just started your playbook. One year post having my second child repeat c section. Months of physical therapy due to hip issues. Just completed a 10 mile run in dc on Sunday. But now I want to get back to toning. Since my cardio has returned. So hoping you can help
Get me there. :) thanks for the workout !

Cassie Kelly

You kicked my a$$ today, but in a good way! Vey helpful -recommend adding a category on pre- and post-workout stretching/stretches.

Emilie Doron

Shira

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

Intensity should be at 75%-85% effort!

Athletic Run in Place:
- Start standing straight with feet hip width apart
- Quickly drive right knee up and alternate elbow
- Jog in between reps, alternating which knee drives into air every time

Cardio BURST (athletic run in place)

- Standing tall with a dumbbell in each hand and arms extended at your sides
- Curl the weights up initiating the movement from your biceps 
- Biceps should reach full contraction arriving the dumbbells at shoulder level with your palms facing in
- Spread your arms to each side laterally, then press your arms up and turn your hands open so your palms face forward
- Bring weights back to starting position, in the opposite way you brought them up

Bicep curl to Arnold press

- Hold dumbbells shoulder height with your elbows pointed forward and your palms facing one another
- Keeping your feet shoulder width apart step back into a reverse lunge
- Use both legs to drive your foot back up to starting position

Alternating (front rack) reverse lunges

- Lay on back with hands linked behind your head
- Engage your core into a hollow body position as you raise both legs above the ground
- While remaining hollow, drag one knee toward the same side shoulder then return to hollow
- Repeat on other side

Frog 🐸 obliques

- Hinging just past 45° at the hips and with a light bend in the knees hold a dumbbell in each hand
- Reach the weight towards the ground while staying close to your legs, (not to a point of discomfort - just a good stretch)
- Using your hamstrings and glutes, drive your body back to starting position
- Pause for a moment then go directly into a palms facing row

SDL (straight legged deadlift) with row

100's Hero 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!!

- Feet just wider than shoulder width apart
- Hold a dumbbell in one hand as you reach 6-12 inches below your hips and between your legs
- Keeping the dumbbell close to your body, drive your feet and legs through the ground extending fully through the hips
- “Catch” the dumbbell at the shoulder in front rack position while descending into a squat position
- Engage you legs to standing position
-Complete 5 reps with one hand, then 5 with the other

Single arm hang squat cleans

150's Hero 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!!!

- Use both arms to secure the dumbbell to your chest and shoulders 
- Using your core, tuck your chin and press your lower back into the ground as you slowly crunch up in a curled position
- Lower gently and repeat

Curl crunches

200+ Hero Series

Jen360: Hero Series

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.

Jen360: Below the Belt

Karen

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

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

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

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: Hero Series

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