Name: Playbook - Jenny Campion - GOT 20? / Butt Stuff
Uploaded: 2023-01-11T20:14:47.507Z
Duration: 20 min
Description: GOT 20? / Butt Stuff

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

Julie

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

Melody

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

Great short workout to awaken the glutes when I’m pressed for time!! I might add it on to upper body days if I ever want an extra pump too :) excellent!!

Just what I needed to keep moving in self isolation! 👏🏽👍🏼 Great for baby’s nap time!

Carmina

Get this done in approx 20 mins with 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!

-The “prisoner” arm positioning (hands behind your head) requires you to really stabilize the muscles in your core as well as your back and shoulders. 
-Maintain good squatting form with arms bent placed behind your head

Prisoner squat

- Begin with feet wide and toes pointed slightly out
- Bend one knee while keeping the other one straight
- Switch back and forth while staying low

Switching cossack squat

- 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

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Getting Warm

Challenge yourself with your weights for the second and third set!

- Start with shoulder width stance and your toes slightly pointed out 
- Hold the dumbbells in both hands with palms facing inwards
-Feel like you are squeezing lemons in your arm pits - get your lats on! 
-Engage your core
- Push your hips back as you come down 
-Stop at depth where you can keep a neutral spine. 
- Drive through your heels to stand back up

DB suitcase squat

- Begin with dumbbells in each hand and feet hip width
-soften the knees
- Press hips back and lower dumbbells down until mid shins
-keep back flat and lats engaged 
-feel a stretch in the hamstrings 
- squeeze flutes and lift back up to standing

DB Romanian Deadlift

Superset 1

If squat jumps don’t agree with you - 
Substitute these for some DB goblet squats and work on a more explosive push up from the ground.

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides
-REP COUNT = TOTAL (E.g 20 means 10 per leg)

DB alternating double walking lunges

-Stand with feet shoulder width and knees slightly bent.
-Bend your knees and descend to a full squat position.
-Engage through the quads, glutes, and hamstrings and propel the body up and off the floor, extending through the legs. With the legs fully extended, the feet will be a few inches (or more) off the floor.
-Descend and control your landing by going through your foot (toes, ball, arches, heel) and descend into the squat again for another explosive jump.
-Upon landing immediately repeat the next jump.

Squat Jump

Superset 2

If you have time left within the 20 minute period use these minutes to complete the EMOM.

**OR if you want to do a little extra today, add 3-5 rounds of this to your workout!

- Place your feet on elevated surface: bench, box, couch, chair - you get the idea  
- Bring your hips up engaging your glutes 
-Squeeze glutes at top and keep core engaged

Elevated Glute Bridge

Elevated Glute Bridge Isohold

EMOM - if there’s remaining time /if you feel like extra 🔥

GOT 20? / Butt Stuff

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 😆.

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.

David Williams

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

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!

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!

GOT 20? / Arms

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? / Butt Stuff

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