Name: Playbook - Sam Sweeney - W1/D2 Lower Body
Uploaded: 2023-06-03T13:16:10.113Z
Duration: 45 min
Description: W1/D2 Lower Body

KELSEY

Libby

Megan

Stormy

Lauren

Short, sweaty and to the point. Loved it!

Kailey

A solid lower body, glutes and hams were shaking by the end!

Allison

Quick Spicy short workout! Love love love

Malorie

Better interface and weight suggestions to use

Megan Taylor

Ashley

Lisaq

This was a great lower body workout. This is so do-able for at home or even in the gym. Thank you for making workouts the any one can do even with limited equipment!

The only dumbbell program that has actually made feel like I’m getting a solid workout in!

Tiffany

2nd time doing this workout program and love it. Can tell I’m a lot stronger then 6 weeks ago but still challenging!

KAREN

Kicked my ass. But not so friendly for those getting back into working out. But I did not give up.

Jodie

Omg first leg workout in a week since I tweaked my low back… YAYYYY

Serena

Missed these dumbbell only workouts - kicking my ass! 🔥🍑💚

Stephanie

Amazing workout! It definitely hurt so good!

Gladi

Melissa

crystal

Jennifer Glenn

Another day, another muscle that is jello! Haha

Michelle

So effective but quick. Superset 3 is deadly !!!

Awesome leg workout! Good to feel the burn again!

Kaitlin

Francesca

Great balance between body weight and using heavy weights!!!

Nicole

Lindsay

Needed to move before a 5 hour road trip! Had limited equipment. This was perfect! 🔥💪🏼

Alexandra Casi

Ginna

Dauphine12$

Kandice

Great workout for getting back to strength training and while at home!! Definitely will be feeling this tomorrow.

Mickaela

Cindy

Back on track! I need more oblique exercises! I look like a jello jiggler!

Angie Grenadier

Jessica

Not me thinking this was going to be easy🥲🫡🫢😩😩😩😩😩😩😩 this was so amazing

Nani glover

Tanzee

🥵.. i’m fine everything is fine ☺️

Marsha

Chealsea Zimmerman

Cecilia

You never fail to absolutely destroy my muscles Sam! Much love!

Logan

Can you show alternatives to exercises if injured?

Katy

melanie

Week 1: Day 2: Lower Body 
Instruction: This workout is organized in supersets. This means you will complete all rounds of the paired movements before moving on to the next superset. Each movement is timed and the time changes each round. Pay attention to the number of rounds and time listed for each movement below. Rest 10-15 seconds from movement A to B and then rest 30-45 seconds after completing each round, before moving on to the next round.

Superset 1: 4 Rounds 
Round 1. 1 minute 
Round 2. 45 seconds 
Round 3. 30 seconds 
Round 4. 30 seconds 
1A. Goblet Squat 
1B. Duck Walk

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell Goblet Squat

- Sit back into a wide toed out squat
- Staying low walk your feet forward taking big steps

Duck Walk

Superset 1

Superset 2: 3 Rounds 
Round 1. 1 minute 
Round 2. 45 seconds 
Round 3. 30 seconds 
2A. Dumbbell Step Back Lunges 
2B. Dumbbell Step Ups

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Repeating the sequence on the opposite side

Dumbbell Step Back Lunges

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the bench and push through your heel to stand up
- Bring the other leg up
- Step down and repeat leading with the opposite leg

Dumbbell alternating Step Ups (suitcase)

Superset 2

Superset 3: 3 Rounds 
Round 1. 1 minute 
Round 2. 1 minute 
Round 3. 1 minute 
3A. Glute Bridge Holds 
3B. Weighted Hip Thrusts

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes hold position for time

Glute Bridge Hold

- Place your upper back on a bench and dumbbell at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

Dumbbell Hip Thrust

Superset 3

Superset 4: 2 Rounds 
Round 1. 30 secs 
Round 2. 30 secs 
4A. Wall Sit Hold
4B. Hamstring Walkouts

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall Sit Hold

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes
- Walking on your heels extending your legs out and back in 
- Repeating the walkout and in for time or reps

Hamstring Walkout

Superset 4

W1/D2 Lower Body

Awesome start! My arms and shoulders are toast! 🔥

Carly

Lety

Talia Prideaux

W1/D1 Upper Body

Missy

Such a great workout to start the day with but 🥵 after that leg day!

Hannah Ricci

W1/D3 Full Body

Kimberly

W1/D5 Upper Body

Chut

W1/D6 Lower Body

Amazing workout. I am increasing my weight and this hit me hard.

Taylor

Dee Hurter

W2/D1 Upper Body

Shannon Smolinski 

If you want to crank up the workout, do it outside in a bikini in the Florida sun! ☀️👙 It’s brutal but feels sooo good 💦

Kristan

W2/D2 Lower Body

Demitria

I 100% modified: 3 rounds only 120, 90, 60. The 2 minute exercises had rest breaks. This felt more like a core workout, not a “full body” workout. Some moves aren’t very suited for long limbed gals like myself 5’8”. Some moves are much easier for Sam’s height. None the less…. I participated best I could. I wanted to cry a lot.

W2/D3 Full Body

W2/D5 Upper Body

Love the historical logs!! Would love it that much more if previous weights, from our logs, were incorporated into the next workouts. Would save me time switching back and forth.

🤷‍♂️ Just thoughts, because I don’t know how hard it would be to make that happen 😂

Absolutely LOVE the workouts and no -stagnant atmosphere! 🤙🏽

George

W2/D6 Lower Body

Modified 3 of all the exercises. Good workout.

Brittany

W3/D1 Upper Body

Emma

Amazing workout!! I feel myself getting stronger each week and having the grit to make it to the end of each workout. So good!

W3/D2 Lower Body

30 sec is a breeze compared to the two min rounds. 🥵😍

W3/D3 Full Body

Ooops, forgot to start app when did workout, enjoying these timed workout sets

Very enjoyable. It's not so hard that you get demotivated but challenging enough that you can get a good workout.

Samantha

W3/D5 Upper Body

Low back pain strikes again… one year later wtf. This workout was wonderful tho

W3/D6 Lower Body

So hard!!! Definitely gives me a surge of excitement & accomplishment when I finish!!

Carmen B

Katie

Such a killer, but so good😮‍💨🥵

W4/D1 Full Body Challenge

Really liked this workout!! Definitely feel the pain from yesterdays full body challenge into todays workout.

After the full body challenge the day before, I decided to drop my weight for today. Loved the variety of this one!

W4/D2 Upper Body

🥵🥵🥵 absolutely kicked my butt. Such a great burn

W4/D3 Lower Body

Enjoying the amrap format, doing half of the time though😀

W4/D5 Upper Body

Jake

Great workout! Did half the amrap times and still got great sweat and burn~

W4/D6 Lower Body

W4/D7 Full Body

Owie! Did even number reps w/ 12.5#dbs… 23:01

W5/D1 Full Body Challenge

Really enjoy this amrap format😁
Did half of each amrap time w/ 12.5# db’s

Molly

W5/D2 Upper Body

Definitely going to feel the burn for next couple days!

Just gonna lay on the floor all day and try and catch my breath after that! 🥵

W5/D3 Lower Body

Did half the amrap time and still had great burn muscle fatigue!

I love these workout they are so good. I can't wait to do the other plans. I just want to note, the super man lat rows is part set 2 and 3 of this upper body day. Was this intended?

W5/D5 Upper Body

A Sweeney leg workout + ARN evolution = 🥵🥵🥵

W5/D6 Lower Body

Did 3 rounds in 21 minutes before moving on to other strength exercises

Beth

That was a fabulous workout~ did 25min version😁

W5/D7 Full Body

yangBAE

No f*#king way I can do 25 rounds! Did 15 rounds - and I was dying. Proud of myself though!

Marisol

Wozers!! Used all the workout words in this one! 🤬🥵💪🏼

W6/D1 Full Body Challenge

Literally dripping in sweat 😅 great workout

W6/D2 Upper Body

Doing these giant sets even half the time allotted is bringing on the sweat and growth😁

W6/D3 Lower Body

Whew… had to go down in weight for the half curls

25‘in total,5-6rds for each set✅#mondayafternoondbtrain

W6/D5 Upper Body

Kiki

Six rounds. Then 4-5 I lost count 😭😅 So good!

W6/D6 Lower Body

It was very good 6 weeks challenge, usually i dont take rest day i noticed changes in my body shape thank you so much , now i will start another program

W1/D2 Lower Body

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