Name: Playbook - Sam Sweeney - W4/D7 Full Body
Uploaded: 2023-06-03T13:16:10.512Z
Duration: 40 min
Description: W4/D7 Full Body

Serena

Lisaq

Stephanie

Michelle

Marla Sagatelian

Super easy, piece of cake (says me lying on the floor).

Melissa

Tanzee

Sofi

Perfect! I had 20 minutes and went all out 💪🏼🦵🏼🔥

Jodie

Leah

Laura

Oh my goodness that was hard! Thank you Sam for always pushing us!

Gabriela

Great full body workout‼️ almost gave up on the last workout, I put down my dumbbell and finished it!

Krystal

26‘53”43 5rds activation #tuesdayroutine💆🏻a bit sluggish~

yangBAE

Nicole

Kayla

Brandon

Emily

Kaitlyn

Megan

Teresa Rogers

Lindsay

This program literally killed me 🤩👍🏼

Fatemeh

Week 4: Day 7: Full Body 
Instruction: This workout is organized in an AMRAP format. The giant set of movements below is given a time cap. You will complete as many rounds as possible, of the giant set below, within the time given. Reps for each movement are written below next to each movement. Pick appropriate and sustainable weight for each movement. Rest minimally throughout the AMRAP. Pace yourself.

Giant Set: AMRAP: 30-40 Minutes 
1. Muscle Makers 5 reps 
2. Dumbbell Alternating Step Forward Lunges 7 reps (each side) 
3. Bench Dip Reverse Mountain Climbers 9 reps 
4. Dumbbell Clean 11 reps 
5. Dumbbell Suitcase Swings 13 reps 
6. Unilaterally Weighted Step ups 15 reps (each side)

- Start in a high plank position with a dummbell in each hand
- Push up, then row one dumbbell 
- Push up, then row the other dumbbell
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

Muscle Makers

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Repeating the sequence on the opposite side

Dumbbell alternating Forward Lunges

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position
- Alternately tuck your knees to your chest

Bench Dips w/ Reverse Mountain Climbers

- Start with dumbbell in each hand 
- Keeping slight bend in knees and a flat back
- Clean dumbbells up to shoulders
- Reverse the movement back down

Dumbbell Clean

- 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 Suitcase Swings

- Start a few inches away from the box with a dumbbell in one hand
- Place the opposite foot up on box and press through your heel to bring the back foot up on top of the box
- Lower back down and repeat for time or reps
- Complete desired reps then repeat on the opposite side

Unilateral Step Up

Giant Set

W4/D7 Full Body

Wow, crazy how long a minute takes to pass!! 😂😂

Lisa

Awesome start! My arms and shoulders are toast! 🔥

Carly

Lety

W1/D1 Upper Body

KELSEY

Libby

W1/D2 Lower 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 

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

Jennifer Glenn

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

Tiffany

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.

Allison

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

Lauren

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

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

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

W4/D7 Full Body

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