Name: Playbook - Jenny Campion - TOTAL BODY / BODYWEIGHT
Uploaded: 2023-01-13T16:52:05.033Z
Duration: 30 min
Description: TOTAL BODY / BODYWEIGHT

Awesome circuit … enough to get you pumped in the morning!

Terri

I can already feel the endorphins! Really enjoyed this. Thanks!

Hannah

Amazing workout. Loved the bodyweight workout so it can be done at home. Love the individual timers!

Rachel

Just you and your bod are needed for this one!

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 on your hands and knees with a neutral spine
-Inhale and let your belly drop towards the ground. Dipping your spine down from the centre, bring your chin and your tailbone up. Slide shoulder blades down your back. Here you should feel like your mid back dips like a valley
-On your exhale, feel like you are picking your belly button up away from the floor and begin to arch your spine.
-Press the ground away from you, look between your knees and tuck your tailbone under.
-Your back is now arched like a hill
-Repeat with your breath

Cat Cow

-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.
- REP COUNT - per side

Low Lunge with Thoracic Twist

Bootstrappers

Laying Swimmers

Warm Up / Mobility

Super short burst of high intensity to fire up that central nervous system.

Do 3 rounds of these back to back with minimal rest.

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

*Can modify in many ways….
-hop back into a high plank
-step back into the high plank
-omit jump up at the end
-place hands on an elevated surface

Burpee

- 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

Quickly High Intensity

‼️ For the push ups, do as many reps as you can with 2 reps in reserve. Usually this means as many as you can until your form is about to start breaking. 

I wrote 10 as an estimate but it will be diff for everyone

-Place hands on elevated surface: bench, box, coffee table, couch...
- 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

Incline Push Up

-Sit on a bench, grab it with both hands at shoulder-width. 
-Extend your legs out in front of you or keep a bend at the knee. The more your knees are bent, the less of your body weight you will be pushing
-Slowly lower your body by flexing at the elbows until your arm at forearm create a 90 degree angle.
-Keep body close to bench rather than drifting towards your feet.
Using your triceps, lift yourself back to the starting position.

Tricep Dips

-Start in an elbow plank
-Feet on sliders, towel or socks on a smooth floor
-Maintain neutral spine as you push and pull yourself forwards and backwards.
-Works your core and shoulder stability
-Feel like you squeeze your lats as you pull back
-only move the distance you can control with good form

Plank Saws (slides)

Upper Bod

Perform all reps of all the exercises ON THE SAME SIDE before switching.

Once you have done both sides, that counts as one round.

-From a standing position, take a long step forwards as if performing a lunge
-The heel of your back foot should be raised
-Keeping your spine neutral and shoulders pulled back and down
-Lower slowly until your back knee almost touches the floor, then push back up through the front foot
-Complete all your reps on one leg, then switch to the other
- Keep hips square and knees in line with your 2nd toe

Bodyweight Split Squat

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Keep hips level
- lift back up engaging your glutes

Single leg deadlift (bodyweight)

- Push up into glute Bridge with both feet, closer together than standard bridge
-Raise one leg off the ground to find your start position 
-lower down controlled on one leg
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

Single Leg

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core
-slow and controlled. Not just throwing your limbs around!
-REP COUNT IS TOTAL # (E.g 30 means 15 per side)

Slow Bicycle crunches

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow body hold

Reverse crunches allow you to keep your upper body resting on the floor, while still targeting your entire core. ... It's essentially the opposite movement of a standard crunch
-Place your arms extended by your side. 
- engage core and lift your knees up towards your chest, instead of lifting your shoulders and neck off the floor towards your knees.
-keep the same bend at the knee throughout the movement and feel the pull of the legs from your abdomen.
-when lowering your legs, control the movement. Try not to let it pull your low back into an arch.

Reverse crunches

TOTAL BODY / BODYWEIGHT

TOTAL BODY / Dumbbells n Core

Hands down BEST full body workout ever!!! Obsessed. I will keep returning to this one 💘

Stephanie

Omg, I worked out at home.  The seal is broken.  Now I will have to do it again!  It was great.  That final arm part 🥵

TOTAL BODY / BODYWEIGHT

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