Name: Playbook - Jenny Campion - W4/D4 Core n Tabata
Uploaded: 2022-05-13T01:38:25.151Z
Duration: 35 min
Description: W4/D4 Core n Tabata

Just as it says - get that HR up and get those abs fired up!

——————
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!

Ladder of decreasing reps. Total of 4 rounds following this rep count:

12-10-8-6

Work through these at a steady pace with no rest

-Begin in high plank position
-Step one foot to the outside of your hand on the same side
-Feel the hop of extended leg drop towards the ground, enough to feel a stretch
-Step back into high plank and repeat on the otherside

‼️Rep count - total for both sides. E.g - 12 reps means 6 per side

Alternating High Plank Deep Lunges

-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

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat, in a high plank position
- Walk your hands back towards your feet and stand up

Walkouts

- 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

Warming Up

- 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

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

REP COUNT = per side

Dumbbell renegade rows

Tabata 1

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

DB plank pass through

- Hold the dumbbell with your arm extended
- Pull straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm
- Alternating arms each rep

Dumbbell single arm alternating snatch

Tabata 2

- From a seated position with knees bent and feet off the floor
**if back is strained keep feet on floor for support
- Keep your back straight and lean back to 45 degrees 
- Hold weight in both hands together in front of your core
- Twist your torso from side to side

REP COUNT IS PER SIDE

Russian twists

- Start in a side plank position from your elbow 
- Keeping your core engaged bring your arm underneath your body
- Extend your arm above you
* Slow and controlled - count 2-3 seconds each way

Side Plank Reach Unders - RIGHT ELBOW DOWN

-Begin in a high plank
-Take one leg off the ground by squeezing your glute 
-Drive that knee towards the opposite elbow, squeeze obliques and hold for a second
-Extend leg back to start position with leg back and hovered off the floor

High Plank w/ X-under Knee Drive (RIGHT LEG)

Side Plank Reach Unders - LEFT ELBOW DOWN

High Plank w/ X-under Knee Drive - LEFT SIDE

Core Rotation

-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

- 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

- 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

- 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

AMRAP - 6 minutes

W4/D4 Core n Tabata

Stephanie Hinck

W1/D1 PUSH (Lower focus)

Blumme

W1/D2 PULL (Upper focus)

Very nice. Love the cat cow stretch. The laying swimmers didn’t have a rep count.

Melody

W1/D3 Mobility n Steps

W1/D4 Core n Conditioning

Wow wow wow. This was so challenging and rewarding! Such a great workout, thank you!

W1/D5 PULL (Lower focus)

I love the arm workouts. It feels like hard work and I feel like I’ve accomplished something.

W1/D6 PUSH (Upper focus)

W1/D7 Rest and Recovery

Wow! Already feeling so much stronger! Love this program

Barely got through the 16th reps on the ladder but feeling good about getting there! Loved this workout!

W2/D1 PUSH (Lower focus)

W2/D2 PULL (Upper focus)

W2/D3 Mobility n Steps

W2/D4 Core n Conditioning

W2/D5 PULL (Lower focus)

Excellent. The exercises allow you to challenge yourself while keeping your back safe.

W2/D6 PUSH (Upper focus)

W2/D7 Rest and Recovery

W3/D1 PUSH (Lower focus)

Feeling accomplished after this workout 💪

W3/D2 PULL (Upper focus)

I really need these mobility exercises for my hips and shoulders!

W3/D3 Mobility n Steps

This never gets easier 😩 although I feel stronger and mentally tougher each week! Really appreciate the challenge 💪🏼💪🏼

Love this workout and kind of hate it at the same time. It’s hard work!

W3/D4 Core n Conditioning

Excellent! Still dealing with some upper back pain so I skipped the shoulder stuff.

W3/D5 PULL (Lower focus)

My arms are starting to look cut AF! So exciting. Tbh I might have looked at this day and thought nah, this is a guys workout. But you programming it was the challenge I needed to focus on my upper body!! You rock

W3/D6 PUSH (Upper focus)

W3/D7 Rest and Recovery

Phewww! 😮‍💨😮‍💨😮‍💨 I was not mentally prepared for phase 2. My body is exhausted!! But the challenge was excellent, I’m super proud of myself and I look forward to see what the rest of the week has to offer! 🤩

Very challenging. I couldn’t do the wall sits after the Bulgarian split squat iso holds. My quads were done!

W4/D1 PUSH (Lower focus)

Phenomenal. My body is aching in the best way after the switch up in the routine this week. I’m exhausted but fired up and motivated to complete the week strong!

Excellent! Did some exercises I’ve never tried before.

W4/D2 PULL (Upper focus)

W4/D3 Mobility n Steps

I can already feel myself getting so much stronger! This program rocks

W4/D5 PULL (Lower focus)

Jesus Christ. Hardest workout yet!!! The EMOM push-up/SP destroyyyyed me. 😭 loved every second tho 🔥💪🏼

Great workout. Challenging as always. I knew I would one day put my university textbooks to good use 😆.

W4/D6 PUSH (Upper focus)

W4/D7 Rest and Recovery

I’m traveling for work and was so discouraged to work out when I saw the state of the gym (tiny closet size) but then I realized I’m doing YOUR AMAZING PROGRAM where all I really need is a bench and dumbbells. Got it done and feeling so proud!!! 😭❤️‍🔥

W5/D1 PUSH (Lower focus)

W5/D2 PULL (Upper focus)

W5/D3 Mobility n Steps

This is the best I’ve felt tackling a core based endurance workout yet!! 5 weeks are paying off 🤩🥰

W5/D4 Core n Tabata

W5/D5 PULL (Lower focus)

Excellent. I always feel challenged by these workouts.

W5/D6 PUSH (Upper focus)

W5/D7 Rest and Recovery

My legs were so done after the last workout that I needed 2 days to get over the soreness and be able to attempt this workout. Let’s see how well I can walk tomorrow. 😬

W6/D1 PUSH (Lower focus)

Great workout. Still feeling my glutes from yesterday’s workout, especially with the single leg deadlifts.

W6/D2 PULL (Upper focus)

W6/D3 Mobility n Steps

Great workout. My core isn’t strong enough to do V Ups so I did straight leg sit ups instead.

W6/D4 Core n Tabata

W6/D5 PULL (Lower focus)

Wow. I’m shook I completed the entire thing!! I was so intimidated in the beginning but it was honestly the best confidence boost ever! I am mentally and physically strong enough to complete a badass program. 

Cannot thank you enough for creating this! Not gonna lie, happy sad. I will be sure to come back to this in the future ☺️

Efficient and hard! Serious pump, my watch left a dent on my wrist 🤣

W4/D4 Core n Tabata

More workouts from Jenny Campion