Name: Playbook - Jenny Campion - TOTAL BODY / DB Supersets
Uploaded: 2023-01-13T16:52:05.044Z
Duration: 40 min
Description: TOTAL BODY / DB Supersets

Terri

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 🥵

Karianne

First workout in a while - felt great! Thank you!

Hannah

Great workout as always. Interesting how much lighter weights hurt when sets increase.

David Williams

Hitting up each muscle group with this total body dumbbell session. 

Equipment: DBs and a bench. If you don’t have a bench - no fear! Chest press from the floor, do your DB rows in standing bent over position and your tricep dips from a chair or bathtub!

‼️ Warm up before beginning. Check out warm up section for guidance.
————

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!

- Start with shoulder width stance and your toes slightly pointed out 
- Hold the dumbbells in both hands with palms facing inwards
-Feel like you are squeezing lemons in your arm pits - get your lats on! 
-Engage your core
- Push your hips back as you come down 
-Stop at depth where you can keep a neutral spine. 
- Drive through your heels to stand back up

DB suitcase squat

- 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

1: Legs n Shoulders

- Begin with dumbbells in each hand and feet hip width
-soften the knees
- Press hips back and lower dumbbells down until mid shins
-keep back flat and lats engaged 
-feel a stretch in the hamstrings 
- squeeze flutes and lift back up to standing

DB Romanian Deadlift

- Stand in a stable position
-DB in both hands. Elbows slightly bent. Palms facing forward.
- create a semi-circle raising the dumbbells up over your head. Control the motion back down.
-try to not arch back or swing

Around the world

2: Legs n Shoulders

-Lay on a flat bench
-Raise DB over your chest
Tip: Form a sight "A frame" with the dumbbells to assist in bringing elbows down at a 45-60 degree angle.
-Lower to just above the chest
-Press weight back up

Dumbbell Chest Press - Flat Bench

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell Chest Supported Row

3: Chest n Back

- From elbow plank position 
- Push your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement - keeping hips level with each other and also with your shoulders
- Alternative the arm that you lead with - push up on right and come down on the right. Then lead with the left and come back down on the left….

Plank Up Downs

- 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

4: Core

This is a PYRAMID!

Challenge yourself and only rest when you need to.

Do these reps of both exercises back to back:

5-10-15-10-5

- Begin with DB by your side, arms extended and palms facing inwards
- Keeping elbow by your side, bend elbow to bring weight up towards shoulder
- As the DB comes up rotate palm so it turns towards chest
- Do not swing / do not allow elbow to move back and forth.
-Engage your bicep at the top 
- Control the lowering
- Keep your core tight

Standing bicep curls - rotational

-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

5: Bi’s n Tri’s (PYRAMID see description)

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

- Crouch into a squat position and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly

Broad Jump

Optional Bodyweight Leg Finisher 🔥

TOTAL BODY / DB Supersets

TOTAL BODY / Dumbbells n Core

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

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

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

TOTAL BODY / DB Supersets

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