Name: Playbook - Jenny Campion - GOT 20? / Glutes 🍑
Uploaded: 2023-01-11T20:14:47.522Z
Duration: 20 min
Description: GOT 20? / Glutes 🍑

Melody

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

Bev McGillivray

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.

Jenn

☑️ Equipment: - DBs and YOU!

For the last sumo squats really push yourself to failure. Do these as constant tension sumos - meaning you go all the way down then come up 3/4 of the way and repeat. Keep that core tight and drive through the legs! 🔥 

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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!

-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!

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat, in a high plank position
- Walk your hands back towards your feet and stand up

Walkouts

- From a standing position take a step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position by pushing up through the front leg
-Alternate sides each rep
- REP COUNT = per side (E.g 10 reps = 20 total)

Alternating Reverse lunge

- Sit into a 1/4 squat
- take slow lateral steps. Keeping knee, hips and toes in line. Keep bodyweight centred.
-Do 3-5 reps in one direction before reversing until you hit total number of reps/time

Lateral walk

Getting Warm

- Stand holding a DB/KB close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel
THEN come up 1/4 of the way and then return to parallel  before extending your legs to come back up
- Control the motion - try not to “bounce around”

1 1/4 Goblet squat

- Start with a shoulder width stance 
- Jump to one side as far as possible
- Upon landing, immediately push off in the opposite direction, returning to your original start position
- REP COUNT IS TOTAL # (E.g 20 means 10 per leg)

Lateral bound

Part 1

-Stand with your feet hip-width apart, holding a dumbbell in each hand. 
-Place one foot a foot-length in front of the other, toe on the floor, so your stance is staggered. 
-You'll be working your front leg. 
-Hinge at your hips to lower your body. Push your butt far back and keep your back flat.
-hinge back up at your hip

B-Stance RDL

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
-TIP: if struggling to find the right distance from bench, start from a kneeling position with back foot on bench. Position front knee above your ankle. 
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian split squats

Part 2

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat
- track knees in line with your mid toe
- Stand up to full extension

DB sumo squat

GOT 20? / Glutes 🍑

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!

Julie

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

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

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.

GOT 20? / Glutes 🍑

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