Name: Playbook - Jenny Campion - Got 20? / bodyweight AMRAP
Uploaded: 2023-01-11T20:14:47.514Z
Duration: 20 min
Description: Got 20? / bodyweight AMRAP

Melody

AMRAP - As many reps/rounds as possible within the given time! Go for it and rest for 1 minute between AMRAP circuits.

Record how many you compete and see if you can beat it next time. Quality over quantity though!

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!

- 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 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

-Squat down counting 3
-Hold for 1 at bottom
-Stand back up

Bodyweight Eccentric Squats

- Start in a high plank position
-Press one hand into the floor and take one hand off the floor and touch the opposite shoulder
-Hold for 1-2 seconds. Keep core tight and hips level
- Repeating on the opposite side

High Plank Shoulder Taps

Starter

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your knees forward and out, hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your middle toes

Air Squats

-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

-Start at top of push up, in a high plank position
-Lower yourself to the floor at a count of 3-5sec
-Keep spine neutral. Aim to have your whole body touch floor at the same time.
-Control is key!
-Push back up from knees or toes.

Eccentric Push Ups

- 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

- 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

- Position your elbows under your shoulders, hands flat on the floor and eyes in line with your wrists
-Step on leg back at a time while keeping core engaged
- Your body from your head all the way to your hips, knees and ankles should all be in a straight line
- Hold and breathe!
- Think about pulling your elbows towards your toes to keep that tension up!

Plank

Main Course

As many as you can until you can’t no more. Just one time through! Push yourself. This should last at least one minute!

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes
- Make sure you are stable/balanced before pushing through the front leg into the next lunge

Body weight walking lunges

Dessert 🧁

Got 20? / bodyweight AMRAP

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!

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

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? / bodyweight AMRAP

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