Sarah

Holy shit… I think part of me died on the gym floor in this workout 😂

Boyd

I think this was my favorite full body yet! Quads are gonna be strong! 🫶🏼

Alexandra Casi

Motivation was extremely low this morning but I got it done.

Kimberly R

Serena

Y’all weren’t kidding about the sweat! 5 sets. Plates wouldn’t slide so I modified the seal with ab rollouts.

Omg i would give 5 stars for this one!! It wasn’t easy, but pretty. If it’s possible to call a workout pretty but that “drag the plate” exercise was a really pretty and enjoyable.

6 rounds! 🥵 I went 15 heavier than last time! Effort!! Sweaty!

🔥🔥🔥 I looked like a superstar in the gym! 😝

Douglas Portugal

I always think I’m in shape until your full body days haha!! The seal plank walk got some attention from people at the gym! Great workout!

Kailey

Gillian

Shekinah

Jagriti Bisht

Wendy

McKenzie

This was soooo hard !!! I feel so unfit during the full body sessions 😅 still have a loooooong journey ahead

Sara

Rachel

I usually don’t like the full body workouts compared to the others, but I thoroughly enjoyed this!

Micaela

I mean this in the nicest way possible… you crazy!! What. A. Workout. 😓

Audrey

Dead & dripping sweat!  Did this on Saturday to end my week with full body & it was killer!

Becca

sams fun functional fbwod always pump me 🆙#1stofoct ❤️‍🔥👊🏻💪🏻🦵🏻🖖🏻✌🏻

yangBAE

alondra cabrera

Aside from Crossfit that was the hardest workout I've ever done 🥵🥵 love this app!!!

Ashley

Ariz

Katie

Warit

Megan Butterfield

If anyone has rubber coated plates and can’t drag them for the seal walk, a paper plate or cardboard under the plate helped. 👍🏻. Loved this Full Body- so fun!

Jessica

[Challenge week 6/day 5]

Training Day Overview: 

Warm up: Foam roll, 10-15 mins on bike.

Rep Range: 4-6R
Tempo: Power
Modification: Conventional deadlifts, trap bar deadlifts, or KB/DB deadlifts [whichever you choose, be consistent with]. 

- begin with a barbell on the ground in front of you. 
- get into a sumo stance, feet outside of hip width- toes pointed slightly outward [width of stance will depend on your body mechanics and mobility, play around with this if needed, shins should be vertical at the bottom of the rep.] 
- use a “tripod foot” to grip the ground. 
- roll the barbell towards you so it is above “mid shoelace” of each foot. 
- make sure the bar is centered over the feet. 
- keep a neutral spine and push the hips back as you bend forward to grip the barbell. 
- use a double overhand grip, straps, or over/under grip [if you use an over/under grip make sure to switch hands every now and then.] 
- grip the barbell so your hands are directly in line with the shoulders. 
- keep a “death grip” on the barbell, like you are going to break the bar in half around your body. 
- shins should be vertical at the bottom of the rep, knees should follow the direction of the toes. 
- depress the scap to activate your lats - point the chest forward [should be able to see the “logo” on your shirt- if your shirt had/has a logo]
- drive your feet through the floor and leg press the weight up to your knees before using the glutes to snap the hips in to the standing position. 
- reverse the movement and lower with control, keeping the barbell close to your body. 
- keep a heavy brace on the core to protect your back. 
- keep head, neck, spine neutral throughout.

Sumo Deadlifts

Time: 1 minute
Tempo: steady 
Modification: don’t sink in your squat quite so low. 

- stand with feet slightly wider than hip width apart. 
- point your toes out just slightly and sink down into a squat
- extend your arms forward, and keep your chest up and facing forward. 
- stay as low as you can in your squat as you alternate planting each foot and step forward
- keep tension in the legs and keep the core tight to hold your torso upright.

Bodyweight Duck Walk

Rep Count: 10R total 
Tempo: steady 
Modification: barbell/dumbbell step ups with bench, or kneeling step ups with goblet hold [dumbbell or plate]

- position the barbell on your back like you would for a back squat. 
- pull the bar into your back to secure the bar to your back and activate the lats 
- slowly get down onto both knees [tall kneeling position] 
- hold the bar tight as you step one foot forward and plant it flat on the ground [leg bent at 90]
- press through the planted foot as you stand and bring the back foot to meet the front at the top of the rep. 
- reverse the movement by slowly lowering one knee to the ground, and then the other. 
- alternate the leg you step with each rep.

Barbell Kneeling Step Ups

Time: 1 minute
Tempo: steady 
Modification: plate push, or bear crawl. 

**use a plate to drag with the feet or a slider/towel/paper

*this is a slightly more advanced variation [mostly because of the pressure on the wrists], if it is too much for you consider the modifications . 

- get down onto the ground in a high plank position. 
- place both feet on top of a flat, iron plate. 
- push your mid back through your scap, rounding the upper back, and squeeze your glutes and quads simultaneously to hold the brace. 
- point your fingers outward, just slightly 
- alternating stepping each hand forward as you drag the plate behind your with your feet. 
- you must hold the brace in order to not feel wrecked by this movement- think about creating full body tension before you even start moving.

Seal Walk Plate Drag

Rep Count: 10R [push to penally= 1 rep]
Tempo: steady 
Modification: dumbbell push up to pendlay row. 

- grip the barbell with both hands, pronated grip [about a thumbs distance from the knurling on each side]
- with a neutral spine, bend forward and bring the barbell to the ground. 
- immediately jump the feet back so you are in a high plank position
** hands are gripping the barbel and barbell should be directly under the shoulders as you jump the feet back [feel free to step the feet back if that helps you into position in a safer way.]
- as you jump the feet back do not let your back fall, keep the hips in line with your chest/torso. 
- stabilize the bar under your chest/shoulders. 
- bend your elbows below the shoulders and lower your chest to the bar. 
- immediately press up through your palms, and extend the arms back into the high plank position. 
- jump the feet in towards the hands and as you stand, stay in a bent over position with a neutral spine as you drive your elbows back towards your hips and row the bar to your chest. 
- bring the bar back to the ground with control and move immediately into the next rep.

Barbell Push Up to Pendlay

Time: 1 minute
Tempo: steady 
Modification: long jump [take out burpee] or burpee [in place, take out long jump]

- start standing with both feet together. 
- bend your knees slightly and use your arms to propel yourself forward. 
- jump forward with both feet together
- land in a squat position [light on your feet] and immediately jump your feet back and bring your chest/hips to the ground. 
- press up through your hands, jump your feet in towards your hands and move immediately into your  next jump.

Long Jump Burpees

Rep Count: 10R 
Tempo: steady 
Modification: dumbbell kneeling push press, or dumbbell standing push press. 

- lift the barbell into a front racked position. [keep elbows pointing forward]
- slowly get down into a kneeling position on both knees. 
- sit back on your heels [glutes should touch your heels]
- keep the chest facing forward and upright as you snap your hips in [moving from a low kneeling position to high kneeling position] 
- as you snap the hips in, immediately press the barbell straight over head [in a push press motion]
- once your arms are fully extended bring the barbell back to your shoulders [front racked position] and then lower your glutes down to sit back on your heels
- continue reps.

Barbell Kneeling Push Press

Giant Set: 40 Minute AMRAP

*sorry about the old video, we keep forgetting to film our burnouts. 

Time: Failure
Tempo: hold
Modification: inverted row dead hang. 

** check back at your time held from week 4’s burnout challenge to see your number to beat. Keep track of time held for your number to beat. 

* use a chair or bench to position yourself on the bar if you don’t want to waste energy jumping up to the bar. 

- grip the pull up bar with a pronated grip, slightly wider than the shoulders. 
- wrap the thumbs and use a death grip to hold onto the bar. 
- allow your body to hang straight down from the bar, arms and legs extended. 
- breathe and hang onto the bar as long as you are able to before your hands begin to slip. 
- keep track of your time, we will revisit this.

Burnout Challenge: Dead Hang

W6/D5  Full Body [CHALLENGE WK 6/DAY 5]

Christine

Brooke

W1/D1 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]

Claudia

The back and bicep workout I’ve been missing! So good!

Emily

W1/D2 Back and Biceps [Challenge Wk1/Day 2]

Holy shoulders, Batman! This was a good one!!

W1/D3 Shoulders and Core [CHALLENGE WK1/Day 3]

Ohhh my. RIP my glutes + hammies 🔥🤝🏽🙌🏽

Monica

GEEZ LOUISE. Pick me up off the gym floor, this ended me.

W1/D4 Glutes, Hamstrings, Abductors [CHALLENGE Wk1/Day 4]

One of my favorite Full Body Day workouts ever!

Jaci Jo Krogman

Amazing way to increase my Vo2 max!! Thank you for incorporating jumping too! Learning about how good that is for women’s bodies as we age!

Tanya

Loved it! This is my first time training this way in a while. I swapped some moves for bodyweight only, and this still destroyed me!

Bethany

W1/D5 Full Body [CHALLENGE Wk 1/Day 5]

LOL at going to failure with push-ups at the end. 6 of the weakest push-ups I’ve maybe ever done 😂

Nick

W1/D6 Chest and Triceps [CHALLENGE Wk 1/Day 6]

So good. So bad, but so good. The pump in my legs is INSANE

Kassandra

W2/D1 Quads, Adductors, Calves [CHALLENGE Wk 2/ Day 1]

I was tired but still did it and feeling good!! Biceps are burning 🔥

Shakira

Holy arm burn out!!!! Fantastic arm and back workout!

Felicia

W2/D2 Back and Biceps [Challenge Wk2/Day2]

Bridgette Gomez

Love how the core always works the shoulders too!! Great shoulder day! 💪🏼

W2/D3 Shoulders and Core [CHALLENGE WK 2/DAY 3]

Hello butt and hamstrings. Great variety.

Maybe adapt machines that go together. Sometimes it’s tough to follow all supersets when you’re in the gym as too many people

Milloe

W2/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK2/DAY 4]

Only got 20 seconds on the dead hang cause I lost grip and I also had to cut the workout short to 30 minutes

Laryn

Another good gut check but also showed me growth.

W2/D5 Full Body [CHALLENGE WK2/DAY 5]

Salena

It’s amazing how in one workout I can feel so strong but also weak. 🔥

W2/D6 Chest and Triceps [CHALLENGE WK2/DAY 6]

Hannah Marks

Joanna

W3/D1 Quads, Calves, Adductors [CHALLENGE WK 3/DAY 1]

I had stress dreams about those deadlifts. Wowsers.

Awesome back day. Arms were shaking on that chin up iso hold! 💪🏼

W3/D2  Back and Biceps [CHALLENGE WK 3/DAY2]

Loved including Turkish get ups. Been a hot minute

Loved the flow of this one and the core moves that still work the shoulders 💪🏼 Turkish Get ups are harder than they look and I love working on them!

W3/D3 Shoulders and Core [CHALLENGE WK 3/DAY 3]

Yenny

By far the hardest glute/ hammy workout I have done. My glutes and hammies were cramping. I increased my weight so my legs were toast halfway through.

These leg days are making me a stronger runner 🏃‍♀️💪🏼

W3/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 3/DAY 4]

Liked the pairings here! Felt strong 💪🏼

Dying after that workout 🏋🏻‍♀️

Colleen

W3/D5 Full Body [CHALLENGE WK 3/DAY 5]

Great chest day 💪🏼 loved the single arm chest press!

Great upper body. Love working chest and triceps. My biceps were feeling pumped at the end too lol 🤗

Dedra

W3/D6 Chest and Triceps [CHALLENGE WK3/DAY 6]

Copenhagens are so much harder than they look! Making me a stronger runner 🏃‍♀️💪🏼

W4/D1 Quads, Calves, Adductors [CHALLENGE WK 4/DAY 1]

Allison

Second time around and still love this one!

W4/D2 Back and Biceps [CHALLENGE WK 4/DAY2]

Abby

Chris Martinez

W4/D3 Shoulders and Core [CHALLENGE WK4/DAY 3]

Jess

These hamstring/gute days kill me. Incredible workout Sam!

W4/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 4/DAY 4]

It could’ve been the Texas heat but absolutely brutal workout

Omitted the burpees bc I had run earlier in the day and didn’t want any more cardio. The blend of these movements felt great! Love the ab wheel! 💪🏼

Nádia

W4/D5 Full Body [CHALLENGE WK4/DAY 5]

Great chest and tri day. Those skull crushers were hard!

Deceivingly spicyyyyy can’t feel my triceps.

RICC'I

W4/D6 Chest and Triceps [CHALLENGE WK4/DAY 6]

Ariel

Veronica

W5/D1  Quads, Calves, Adductors [CHALLENGE WK5/DAY1]

Brittany

A lot of posterior chain, not much of an upper back pump normally back is my favorite day

Too many reps in this workout. It took me over 90mins to do and I was moving fast.

W5/D2 Back and Biceps [CHALLENGE WK5/DAY2]

Célia

Sydnee

W5/D3 Shoulders and Core [CHALLENGE WK5/DAY 3]

Legs and body are dead after that. Those tri-sets are exhausting!

Need to work on those med ball ham curls 💪🏼

W5/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK5/DAY 4]

Loved the bb box jumps! Had never tried those! Shrimp squats are hard! 🔥

Had to modify some and cut down the AMRAP time due to time constraints but still got an amazing workout.

A toughie. But was very excited to be able to do full on pushups no issues today!! So much progress in this program 🎉

Cassie

W5/D5  Full Body [CHALLENGE WK 5/DAY 5]

Good chest workout but wish we did more weighted triceps.

Saved the pushups until after my core cooldown to give my triceps a BREAK 😅

Laryn Welch

W5/D6  Chest and Triceps [CHALLENGE WK 5/DAY 6]

Sweaty mess.  Great workout. Starting to feel stronger!

Had to do some sets out of order because of equipment availability but I got it done. Legs feel like jello!!!

W6/D1  Quads, Adductors, Calves [CHALLENGE WK 6/DAY 1]

I’ll be feeling that later… but I’m getting stronger.

My arms and back are on fire 🔥. That row at the end 😪🫠🥵

W6/D2  Back and Biceps [CHALLENGE WK 6/DAY 2]

Great shoulder burn. Plus sneaky way to get in 50 TTB 😀

Priscilla

W6/D3 Shoulders and Core [CHALLENGE WK 6/DAY 3]

Death by Sam! Legs are cooked!!!!! Thank you for another awesome glute/ham day!

Those tri sets are going to be the death of me 🤩💪🏼

W6/D4  Glutes, Hamstrings, Abductors [CHALLENGE WK 6/DAY 4]

Feeling pumped after this one 🫶🏼💪🏼

W6/D6 Chest and Triceps [CHALLENGE WK6/DAY6]

Feeling the strength coming back!!  Love Sam’s workouts!

Aiden

I know my quads are stronger than when I started this program 💪🏼

W7/D1 Quads, Adductors, Calves [CHALLENGE WK7/DAY1]

Feeling jacked after this one 🫶🏼💪🏼

Back and biceps day… is my favorite day.

Added more weight to my pull ups 🙌🏽🔥. I know I will be feeling it tomorrow and the day after though 😓 Great workout as always. 💪🏽

W7/D2 Back and Biceps [CHALLENGE WK7/DAY 2]

These are two core moves to save in the memory bank 🫶🏼💪🏼

W7/D3 Shoulders and Core [CHALLENGE WK7/DAY3]

That was legit!!! Best glute day in a while.

Love the landmine moves here 🫶🏼💪🏼

W7/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK7/DAY4]

Challenging full body day! Some of those pairings were tough 🫶🏼💪🏼

Love! 8 min AMRAP went faster than I thought. Didn’t have a sled, did rope swings.

W7/D5 Full Body [CHALLENGE WK7/DAY5]

Dips and pushups to top things off 🫶🏼💪🏼

W7/D6  Chest and Triceps [CHALLENGE WK7/DAY6]

Loved the zercher step ups and sneaky lunges 🫶🏼💪🏼

Perfect way to return to my home gym. Legs are on 🔥.

W6/D5 Full Body [CHALLENGE WK 6/DAY 5]

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