Name: Playbook - Jenny Campion - GOT 20? / Legs n Shoulders
Uploaded: 2023-01-11T20:14:47.500Z
Duration: 20 min
Description: GOT 20? / Legs n Shoulders

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.

David Williams

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!

Go light with the thrusters. We are warming those shoulders up.

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement
-Neutral grip - palms facing inward

DB Thruster

One same side perform the following in sequence:
- Forward lunge
- Lateral Lunge
- Reverse Lunge
All 3 count as 1 rep

3 point lunge

Superset 1

- Hold the dumbbell at chest height
-stand with feet shoulder width apart. Toes can be slightly turned out
-imagine you are standing on a piece of paper and you are trying to rip it apart - feel that stability in your hips!
- Bend knees and Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

-squat and then jump
-absorb landing softly. The quieter the better.
Landing back into the bottom of a squat
-extend legs to stand back up and reset
-repeat

Squat jump to reset

Superset 2

- Start with your arms at 90 degrees
- Press one dumbbell straight up to extend over the shoulder, then lower down back to 90 degree.
- Repeat with the other side
- Make sure not to lean back and keep core engaged

Alternating DB standing shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side raise

Superset 3

For the remainder of the 20 mins, perform 10 split squats on each leg every minute on the minute.

I entered 4 minutes as an estimate.

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position

DB Split Squats

EMOM

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!

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? / Legs n Shoulders

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