Name: Playbook - Jen Widerstrom - Jen360: Shred Session
Uploaded: 2021-01-18T11:47:35.160Z
Duration: 35 min
Description: Jen360: Shred Session

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

Kimberly Fitch

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! 💪🏼👊🏼

Janelle Spady

Great workout!! First timer, and absolutely loved this.. burned a few calories, too! 🙌🙌

Terri

LOVED working the med ball!!!  I have various weights for them in our garage gym, it was fun moving up the heavy scale while keeping my core engaged!

Erin

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)

- Hold medicine ball with both hands pressing through the pads of all 10 fingers and lie back on the floor
- Lying completely flat with your legs straight perform a sit-up as you throw the ball into a wall (or to a partner) in front of you
- Catch the ball on the rebound returning the ball all the way back to the ground over your head with your eyes on the ceiling and begin the next rep

Med ball sit-up toss (wall or partner)

- Start standing tall with medicine ball in front of you between your feet
- Reach your rear back and bend your knees to grab the medicine ball from a deep squat position
- Without compromising your back position, squeeze the ball as you use your legs, core and hip thrust to bring med ball from the ground to your shoulder allowing the ball behind your back
- Repeat process alternating shoulders

Strongman ground to shoulder

- While holding the med ball, stand arms distance away from the wall with your feet hip-width apart
- Bend elbows and hold medicine ball directly on your chest with your shoulders and elbows pinned back
- With both hands, thrust your arms forward, throwing ball against the wall as sharply as you can
- Leaving your arms extended for reception, catch the ball on the rebound and return to starting position

Med ball chest pass (wall or partner)

- Bend your knees, and set your hips back
- With the med ball between your heels on the ground, have your hands on the med ball with your body tight ready to spring into action
- Brace your core, drive from the ground through to your arms and thrust the ball forward and up, tossing the med ball against the wall
- Allow the ball to fall to the ground, then reset your body and position the ball back between your heels
-Repeat

Power Granny toss

100's Shred Session

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!!

- Gain balance in a split leg side plank
- Rotate torso to reach arm beneath stability arm
- Rotate arm and torso back to starting position

Side plank with reaching rotation

150's Shred Session

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!!!

- Stand with feet just outside shoulder width apart
- In an athletic stance, reach the medicine ball overhead with some momentum
- Just when your body gets to triple extension in your ankles, knees and hips, throw the ball down to the ground in front of your feet with as much force as possible
- Exhale during the movement and contract the abs
-Pick up the med ball in a strong deadlift position and repeat

Med ball slam

200+ Shred Session

Jen360: Shred Session

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

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

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

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: Shred Session

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