Name: Playbook - Jenny Campion - W1/D3 Core-dio
Uploaded: 2022-03-14T20:27:29.386Z
Duration: 45 min
Description: W1/D3 Core-dio

Stephanie

Abs kicked my butt but loved how fast and efficient this one was!

Nikki

I had to break this one into two chunks to fit my schedule and knowing I could return where I left off made me even more motivated!

Kaitlin

I will feel this tomorrow. My core needs work. I also needed my 4 year old assistant to hold my feet down for the sit ups 😆.

Melody

A perfect blend of cardio and core to keep your HR up and your abdominals burnin'

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 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

- From a standing position take a step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position by pushing up through the front leg
-Alternate sides each rep
- REP COUNT = per side (E.g 10 reps = 20 total)

Alternating Reverse lunge

- Begin with feet wide and toes pointed slightly out
- Bend one knee while keeping the other one straight
- Switch back and forth while staying low

Switching cossack squat

Cardio 1

- 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

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side
- only lower as far as you can without losing core engagement - low back does not start excessively arching! You should not feel pain in the low back.
- REP COUNT is per side

Dead bug

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

- lay on back with knees bent, feet off the floor.
-knees will stay in line with your hips
-Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches - feet off floor

Core 1

EMOM - every minute on the minute perform the 2 exercises. Rest for the time leftover before the next min begins!!

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

-The “prisoner” arm positioning (hands behind your head) requires you to really stabilize the muscles in your core as well as your back and shoulders. 
-Maintain good squatting form with arms bent placed behind your head

Prisoner squat

Cardio 2

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

Hollow body hold

-Begin on your back with your legs straight and arms reaching overhead. 
-Lift your head and arms off the floor and begin to roll up to sitting, focusing on the abs pulling toward the spine to engage the deep abs (aka the transverse abdomonis), rounding the back, and keeping the movement controlled.
-Sit up, reach for the toes. 
- when returning control the movement. Feel like you are coming down vertebrae by vertebrae

Ab roll up

- Lay on your back with your legs elevated 
- Move your legs up and down controlled 
- Keep core tight and activated
- watch there is no arching in low back and that hips remain stable
-play around with depth - the lower you are to the floor, the harder it will be.
-Should not feel pain in low back. Please raise let’s and shorten flutters if needed

Flutter kicks

Core 2

- 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

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

Wall sit

Finisher

W1/D3 Core-dio

Trying this program again because I liked it so much the first time!

Looking forward to trying another program of yours!! 💕
Excellent leg day, I feel happy and exhausted

My legs are killing me. But felt good for finishing my first workout ❤️

Pamela  Bermudez

W1/D1 Legs

Candace

W1/D2 Upper body

Nothing feels better than a great, structured stretch!

Julie

W1/D4 Mobility n Steps

I will be a lunge lover… today is not that day 🤣

W1/D5 Legs n Shoulders

Jennyyyyyyy!!! Those single leg hip thrusts destroyed me. Thanks.

Jennica

Great total body workout to squeeze in before work, took me a bit over 30 mins

Renee

W1/D6 Total Body

W1/D7 Recovery n Rest

Was able to do this in the aft sunshine — made all the difference! ☀️

Great workout!  I’m just going to sit on the floor for a bit now. 😆

W2/D1 Legs

Just did this with my girlfriend and we loved it!!

Great way to start the week!👍🏼💪🏼

Perfect pick-me-up when everything feels like a lot! 💪

W1/D3 Core-dio

Community

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