Name: Playbook - Jenny Campion - W4/D2 Upper body
Uploaded: 2022-03-14T20:27:29.500Z
Duration: 45 min
Description: W4/D2 Upper body

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

Stephanie

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!

-Start at top of push up, in a high plank position
-Lower yourself to the floor at a count of 3-5sec
-Keep spine neutral. Aim to have your whole body touch floor at the same time.
-Control is key!
-Push back up from knees or toes.

Eccentric Push Ups

- 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

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable
-REP COUNT = TOTAL # (E.g 40 means 20 per leg)

Mountain climbers

Lift Prep

- begin in flute bridge
-Lower DB with a controlled movement. Think of that 60 degree angle at the elbow
- Press up engaging your chest

Decline DB press from floor

- 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

Superset 1

- Lay on back with knees bent, feet on the floor. - With arms extended and palms facing each other lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest
-Keep slight bend at elbow

Floor DB chest fly

- With wide leg stance and a flat back hold a dumbbell in each hand
- Chest facing the floor
- Pull dumbbell towards the ceiling until your tricep is even with your back
- Slowly return to the floor and repeat on opposite side
-Rep count = per side

DB gorilla rows

Superset 2

- On one knee, other leg bent at 90 degrees in front of your body
- Hold dumbbell at shoulder on same side as knee grounded
- Press weight straight overhead

Half kneeling DB shoulder press

- Start with feet square, back flat, one arm on surpass and dumbbell in the other 
- Engaging lats, pull dumbbell bending at the elbow. Feel like you are pulling your elbow to your hip 
- Stop when tricep is parallel to your back 
- Lower slowly with control

DB single arm row - square stance

Superset 3

Do as many rounds as possible for 4 minutes

- 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

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbells to about shoulder height

Dumbbell swings (double)

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement
-Neutral grip - palms facing inward

DB Thruster

AMRAP

W4/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!

Julie

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! 💪

W4/D2 Upper body

Community

More workouts from Jenny Campion