Name: Playbook - Jenny Campion - GOT 20? / Arms
Uploaded: 2023-01-11T20:14:47.510Z
Duration: 20 min
Description: GOT 20? / Arms

Haven’t done arms in forever! This was a good challenge!

Bev McGillivray

It's enough to get you up and going in the morning m, even when you don't want to. And those 1 min  sets are nasty!

David Williams

Love this! Quick and effective! I increased the weight and pushed myself to do at least a couple more reps than suggested for each round!

Julie

It's excellent, just enough to get you moving in the morning.

Love! Pushed myself on increasing the weights since it’s a quick workout - love these short workouts to squeeze in throughout busy days!

I make the weight worthwhile so its not easy and enough to get you up and moving in the morning but not so knackering that you need to lie down again afterwards. Also, I knew a minute was such a long time...

This is my favourite of the 20 min offerings.

It was great in a fucking hell how unfit am I type of way...Love your work....

Get this done in approx 20mins using minimal equipment.

LET'S GO! Rate the workout/leave a comment and let me know how it goes.

Snap yourself and tag me on Instagram @jenny.campion for accountability and to inspire the community ✨ - I'll be sure to repost!

Do 30 seconds of each exercise followed by 10 seconds on rest. Basically only enough time to transition to the next exercise 😉.

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

-Start in a high plank
-Step one foot to the outside of the hand on the same side.
-Press opposite palm firmly into the floor and raise the other arm up towards the sky. Twisting through the upper back.
-Aim to stack shoulders when reaching up.
-Return back to start position with both palms on floor.

Low Lunge with Thoracic Twist - Alternate each rep!

- From elbow plank position 
- Push your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement - keeping hips level with each other and also with your shoulders
- Alternative the arm that you lead with - push up on right and come down on the right. Then lead with the left and come back down on the left….

Plank Up Downs

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- At top, keeping arms off ground, pull elbows back towards hips.
-squeeze back and lats
-extend arms forward again 
- Lower back to starting position

Superhuman with lat pull

Get Warm

With the push ups, do this from a position where you are able to achieve at least 8. This may mean doing it on an incline with hands on a bench or couch.

- With wide leg stance and a flat back hold a dumbbell in each hand
- Chest facing the floor
- Pull dumbbell towards the ceiling until your tricep is even with your back
- Slowly return to the floor and repeat on opposite side
-Rep count = per side

DB gorilla rows

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- elbows should look like an arrow from behind, not a T.
- Bend is about 45-60 degree angle
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Superset 1

-keep upper. lower back and elbows against wall
-curl!!

Bicep curls against wall

Another strength superset. Make sure you are dialling that form in and challenging yourself with the weights for those curl to presses

-kneel down and tuck toes under
-squeeze glutes and engage core
-curl weights up, then press overhead
-keep a neutral grip: palms facing inwards

Kneeling Curl to Press

- Hinge body forward from the hips keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

Superset 2

GOT 20? / Arms

Got my husband to join today. His comment: “This is what you’ve been doing when you disappear to do your workout?!?” He was surprised by how challenging it was 😆.

Melody

It's great, I have to improvise a tad on lunges (Jenny has helped with some ideas) as not long had a knee op and my knees are fked! (Must be a medical term as my surgeon said it) it gets me moving and that's what I need.

GOT 20? / Legs n Shoulders

Kirsty

Love this one! A great workout to add after a walk/run!

Great workout for such a short period of time 💕

Sophie Gourdine

GOT 20? / Total Body

Love this! Increased the weight when I could since it’s a shorter workout to sneak in! 💪

Definitely do the elevated glute bridge at the end 🔥 Love it.

Such a great burn!! Really enjoyed this quick but effective workout

GOT 20? / Butt Stuff

Got 20? / bodyweight AMRAP

Stephanie

Great workout! Felt pushed for 20 min so effective

Emilia

Didn’t think it was possible to work the whole body in 20 minutes but here we are.

First workout with you in a long while! Wish I were actually with you but you still kicked my ass virtually! Love you Jenny ❤️😅

Great! I love your app, I just bought it for the year.  The way it’s a designed is perfect so if something comes up you don’t loose your place and can do it at your own pace.

GOT 20? / Arms

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