Name: Playbook - Sam Sweeney - Full Body
Uploaded: 2023-11-07T22:33:42.258Z
Duration: 60 min
Description: Full Body

Marlene

Michelle

On it took me 46 minutes… I only had to stop to drop my heart rate a notch 🥵❤️
For sure I feel I could do better next time!
Killer workout 💪

Pascale

Kate

Took me 74 minutes but I finished 💪🏼 ain’t no sissy here after finishing her 6 weeks HIIT and endurance

Krystal

Fernando Escamilla Valdez

Cheri

Erin

Alice

Just a little disclaimer to this full body workout: We call this “The Sissy Test”. It is a workout that is incorporated into both hybrid programs (so if you have completed either or both hybrid programs, you know where I’m going with this), and also one Noel and I have been doing for years- both ourselves and with our clients. It’s a great test of pure endurance. We understand this won’t be everyone’s favorite training day, but we urge you to give it a go and see how it feels and gage your endurance. 

Instructions: There are only two movements in this entire workout, kettlebell swings and burpees. Starting with kettlebell swings and  burpees take away one rep from your kettlebell swings and add 1 rep to your burpees each round until you reach the end. 

To modify this workout you can cut the rep count you start with/move up to. Begin at your set number of kettlebell swings  (and take away/add each round  accordingly). 

The goal is to move as quickly as possible with as little rest as possible. Start a stop watch/timer as soon as you begin and track your time it takes to finish. SPEND NO MORE THAN 60 MINUTES ON THIS WORKOUT. It is ok if you don’t finish. Just mark where you end and give it a go another time down the line!

Rep Count: 
25R- 24R- 23R- 22R- 21R- 20R- 19R- 18R- 17R- 16R- 15R- 14R- 13R- 12R- 11R- 10R- 9R- 8R- 7R- 6R- 5R- 4R- 3R- 2R- 1R
Tempo: Quick
Modification: Dumbbell Swings.

- Start in a wide stance, kettlebell on the ground in front of you, centered between the legs
- With chest lifted and core engaged bend at the waist and grab the kettlebell with both hands.
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Arms should be extended at the top of the rep
- Stop when the kettlebell is in line with shoulder level
- Hinge the hips back as you allow kettlebell to swing down and back between the legs
- Move immediately into the next rep

Kettlebell Swings

Rep Count: 1R- 2R- 3R- 4R- 5R- 6R- 7R- 8R- 9R- 10R- 11R- 12R- 13R- 14R- 15R- 16R- 17R- 18R- 19R- 20R- 21R- 22R- 23R- 24R- 25R
Tempo: Quick
Modification: Don’t bring chest to the ground and/or take out hop at the top of each rep.

- Start in a standing position 
- Bend forward and place both hands on the  ground, wider than shoulder width
- Bring your chest to touch the ground and jump the feet back. (Quads and hips should also tap the floor at the bottom of the rep)
- Press  up through the palms and jump the in towards your hands as you push yourself up
- Bring the chest up and arms all the way overhead as you stand and hop at the top of the rep.
- repeats with control.

Burpees

The Sissy Test

Full Body

Great Sunday workout for me!! Loved the second giant set movements! And then fire up the glutes in between 🔥

Alexandra Casi

Karoline

Gabrielle

Jenna

Stephanie

ReichMv

You can’t improve. You truly are excellent! Best workouts of all time! Thank you so so much Sam. I think if you so highly.

Deirdre

Jordan

Melissa

Haley

Dead ☠️  will have to save the core for another day!

Zrina

Avery

Brittany

Libby

Really killer! It’s exactly what I was looking for

Hailey

Wow 🤩 surprised I’m the last to comment! I love this workout after missing 3 days.

Will sweat more than you think 🥵♥️

Lindsay

yangBAE

Kanchan

marinela

I LOVE you and your workouts. Out of a gazzilion online trainers, you are the one who is just totally embracing her authentic talent and delivering high quality, authentic content. Thanks for doing it. It helps more than you could know.

Full Body

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