Name: Playbook - Jenny Campion - W6/D2 Upper body
Uploaded: 2022-03-14T20:27:29.578Z
Duration: 45 min
Description: W6/D2 Upper body

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!

Melody

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

W6/D2 Upper body

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

Stephanie

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! 💪

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

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

David Williams

W3/D2 Upper body

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

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!

W6/D2 Upper body

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