Name: Playbook - Jenny Campion - GOT 20? / Total Body
Uploaded: 2023-01-11T20:14:47.503Z
Duration: 20 min
Description: GOT 20? / Total Body

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

Loved this workout! It was quick and efficient to sneak in on a busy day!

These are great sessions to get moving again, long enough to feel you've done something active but not too long to have to rest for the whole day afterwards..

David Williams

Get this done in approx 20mins 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!

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

- 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

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable
-REP COUNT = TOTAL # (E.g 40 means 20 per leg)

Mountain climbers

- 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

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Getting Warm

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbells to about shoulder height

Dumbbell swings (double)

- Kneel down. Tuck toes under and squeeze glutes. Keep this alignment throughout exercise.
-Start with your palms facing you
- Press the dumbbells above you 
- Rotating your wrists as you go up 
- Reach full extension and reverse the motion as you come down

Kneeling Arnold press

Superset 1

Every minute in the minute perform 20 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.

- Lying on the floor with knees bent 
- Lower weights with elbows out to sides at 60 degrees
- Press dumbbells back up over your chest

DB floor chest press

EMOM - Chest Press

- Hold dumbbell in each hand
- Hinge forward at the waist to 45 degrees, slight bend in knees
- Row the dumbbells to your sides.
- pulling elbow towards hip
- Lower to starting position

Bent over DB row

- 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

Superset 2

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 😆.

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

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? / Total Body

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