Name: Playbook - Jenny Campion - GOT 20? / Total Body
Uploaded: 2023-01-11T20:14:47.518Z
Duration: 20 min
Description: GOT 20? / Total Body

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.

Melody

Get this done in approx 20mins (okkkkkk maybe 22 mins 😉) with minimal equipment: DB only



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 30seconds of each exercise followed by 10seconds of rest - basically just allowing time to change from one to the next

- 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

- 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

-Begin in high plank position
-Step one foot to the outside of your hand on the same side
-Feel the hop of extended leg drop towards the ground, enough to feel a stretch
-Step back into high plank and repeat on the otherside

‼️Rep count - total for both sides. E.g - 12 reps means 6 per side

Alternating High Plank Deep Lunges

- Sit against a wall with your legs and hips bent at 90 degrees
- Keep lower back and upper back connected to wall at all times.
- Raise arms up to 90 degrees
- Press arms straight over head, trying to stay as close to the wall as possible
- As you press, notice if your low back starts to arch. Try to prevent this happening.
- Goal is to have arms stay as close to the wall as possible. With increasing mobility this will come.

Wall sit with Wall angels

Getting Warm

Perform as many rounds as possible in the given time. Rest only when needed. 

Form over speed …. But don’t slack 😜. 

Adding challenging weight is encouraged but again, with good form please!

- 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

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position by pressing through the front foot and extending that leg
-alternate sides
-REP COUNT is per leg (E.g. 10 reps = 20 total)

Alternating DB reverse lunges

- 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

7min AMRAP

Every minute in the minute perform 16 reps. Whatever time is left over before the next minute begins is your rest time. 

Select a weight that is about 60-70% of your 10 rep weight. Then move up or down from there.

- Sit on floor with legs fully extended and a dumbbell in each hand
- Press the dumbbells overhead
- Lower slow and controlled

DB Z press

EMOM - Z PRESS

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side
- only lower as far as you can without losing core engagement - low back does not start excessively arching! You should not feel pain in the low back.
- REP COUNT is per side (eg 8 = 16 total)

Dead bug

- 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

Back and Core

GOT 20? / Total Body

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

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

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? / Total Body

Community

More workouts from Jenny Campion