Name: Playbook - Jenny Campion - TOTAL BODY / Dumbbells n Core
Uploaded: 2023-01-13T16:52:05.027Z
Duration: 30 min
Description: TOTAL BODY / Dumbbells n Core

Terri

It’s a sweaty one! Keep the tempo up. Select weights appropriate for changing rep numbers.

This is a (reverse) pyramid workout. The first 3 exercises have reps that decrease and then increase again each round, while the latter core exercises always stick to the same reps.

Do all 6 exercises as a circuit then begin again with the new rep number, until all 5 rounds are complete.

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!

-Stand with feet hip width apart with toes slightly pointed out
-Hold dumbbell with upright both hands extended to that it is positioned between your legs
-Lower down into squat, keep chest upright
-When coming up from the squat, simultaneously pull weight upwards towards the chest and switch the grip to the heels of your hands holding the dumbbell. You will now be in a position to begin the goblet squat.
-Keeping weight at chest, elbows pointing downwards, lower into the goblet squat.
-Stand back up and lower the weight between the legs to repeat.

Squat to Goblet Squat

-Stand with your feet hip-width apart, holding a dumbbell in each hand. 
-Place one foot a foot-length in front of the other, toe on the floor, so your stance is staggered. 
-You'll be working your front leg. 
-Hinge at your hips to lower your body. Push your butt far back and keep your back flat.
-hinge back up at your hip

B-Stance RDL

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

Standing Single Arm DB Press (Neutral)

-Begin in tabletop: on all fours with hands below shoulders and knees below hips
-engage your core and hover knees above the floor
-maintain a neutral spine
-press one hand into the ground while removing the other to tap the opposite shoulder. HOLD FOR 2sec!
Then switch sides.
-Try to remain as still as possible apart from the arm that is moving.
-REP COUNT = TOTAL # (E.g 10 = 5 per side)

Bear Plank with alternating shoulder taps

-Bring both arms overhead and rest them beside your ears. Legs out straight. 
-Activate your deep abdominal muscles. Feel like you are bringing your “ribs towards your belt buckle”
-With this engaged, lift your legs and torso off the ground. Bring your arms forward and reach for your ankles as you balance on your hips. -Reverse the movement and return to the starting position.

V - Up

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting
- only go as low as you can without losing core engagement/ arching in the low back

Lying leg raises

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!

Hannah

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

Rachel

TOTAL BODY / BODYWEIGHT

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 / Dumbbells n Core

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