Name: Playbook - Jenny Campion - W3/D2 Upper body
Uploaded: 2022-03-14T20:27:29.461Z
Duration: 45 min
Description: W3/D2 Upper body

Stephanie

Julie

This is excellent, not at all easy and there's nothing super about my superman exercise.

David Williams

Upperbody strength training using only dumbbells.

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!

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Move arms out to side to end in a lateral raise position
-Think about squeezing your rear delts and back while performing this movement.
-Lower arms down by your side
- Keep a slight bend at the elbow

Db Front to Lateral Raise

- Stand with slight bend in knee and hinge forward 45 degrees at hips 
- slight bend in the elbow
- Raise arms out to side 
- Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion

Rear delt fly

-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)

Upperbody A

- Lying on the floor with knees bent 
- Lower weights with elbows out to sides at 60 degrees
- Press dumbbells back up over your chest

DB floor chest press

-kneel down and tuck toes under
-squeeze glutes and engage core
-curl weights up, then press overhead
-keep a neutral grip: palms facing inwards

Kneeling Curl to Press

Superset 1

- 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

Push up

- Hold dumbbell in each hand
- Hinge forward at the waist to 45 degrees, slight bend in knees
- Row the dumbbells to your sides.
- pulling elbow towards hip
- Lower to starting position

Bent over DB row

Superset 2

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- At top, keeping arms off ground, pull elbows back towards hips.
-squeeze back and lats
-extend arms forward again 
- Lower back to starting position

Superhuman with lat pull

-Hold DB in one arm and stagger the leg on the same side back
- Keep a neutral spine and hips level.
- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

1 arm DB rows - staggered stance

-keep upper. lower back and elbows against wall
-curl!!

Bicep curls against wall

W3/D2 Upper body

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

Melody

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

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

Nikki

W1/D3 Core-dio

Nothing feels better than a great, structured stretch!

W1/D4 Mobility n Steps

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

Kaitlin

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! 💪

W2/D2 Upper body

W2/D3 Core-dio

Great! Hiked up Hollyburn today and I swear I’m already feeling stronger!

W2/D4 Mobility n Steps

Challenging as my quads are tight from yesterday’s downhill running adventure, but I did what I could and I’m glad I did.

W2/D5 Legs n Shoulders

W2/D6 Total Body

W2/D7 Recovery n Rest

W3/D1 Legs

W3/D3 Core-dio

I needed those stretches today! I switched up today and tomorrow’s workouts so I could go for a run before the rain comes!

W3/D4 Mobility n Steps

Excellent. I’m using the 20 minute steady state cardio bit at the end to just go outside and go for an easy run for about an hour. Does that make sense or should I be doing a short tempo pace run? I’m only running twice a week and trying to focus more on strengthening.

W3/D5 Legs n Shoulders

W3/D6 Total Body

W3/D7 Recovery n Rest

Increased those weights and felt great once I finished! 💪 Push yourselves friends; we got this!

Awesome workout! Love the variation of exercises week to week.

That was fun and hard! There were some exercises there I’ve never done before. I found myself saying “Oh yep, this is a good one” often.

W4/D1 Legs

Phewwwww!! Week 4 is kicking my butt. May have to repeat this week, didn’t give myself enough time to finish entire workout

W4/D2 Upper body

I enjoyed that workout. The last set with the bicycle crunches and leg raises didn’t say how many reps to do.

W4/D3 Core-dio

W4/D4 Mobility n Steps

W4/D5 Legs n Shoulders

These workouts keep getting better! So well-rounded, challenging, and fun!

W4/D6 Total Body

W4/D7 Recovery n Rest

Gonna hurt tomorrow...and the next day and possibly (definitely) the next day.

Very challenging as I still have DOMS in my legs from the last 2 exercises! My leg muscles are definitely being challenged with this workout series!

W5/D1 Legs

W5/D2 Upper body

W5/D3 Core-dio

W5/D4 Mobility n Steps

W5/D5 Legs n Shoulders

W5/D6 Total Body

W5/D7 Recovery n Rest

6 weeks in and my legs are still feeling quite challenged with this leg routine!

W6/D1 Legs

God I hate burpees but it’s encouraging to see I’m getting a little better at them. Definitely seeing some progress at the 6 week point!

W6/D2 Upper body

W6/D3 Core-dio

W6/D4 Mobility n Steps

W6/D5 Legs n Shoulders

Nothing more humbling than the EMOM chest press 😅
Thank you for the amazing program these last 6 weeks, Jenny!

W3/D2 Upper body

Community

More workouts from Jenny Campion