Loved these moves together! Especially the dead ball lunges 🫶🏼💪🏼

Alexandra Casi

Whew I am dripping with sweat. Engages FULL body. 😵

Becky

Shekinah

yangBAE

Great full body, although I couldn’t do dead hang. My hands were too sore from lifting😅

Micaela

alondra cabrera

Katie

5 full rounds completed! Plus inchworms and burpee pull ups in round 6.

Megan Butterfield

[Challenge week 8/day 5]

Training Day Overview: 

Warm Up: Foam Roll, 10-15 minutes steady state cardio

Rep Range: 2-4R
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: take out the push up/instead of jumping, walk your feet in as far as you are able before walking your hands out. 

- start in a standing position, feet together. 
- bend forward and reach your hands to the floor, keep your legs as straight as you are able. 
- walk your hands out, away from your feet. 
- stop when your hands are underneath your shoulders, in a high plank position [just outside the chest]
- hold your brace and lower into a push up [bend your elbows behind your shoulders, ~45 degrees from your torso] 
- press through your hands and push yourself back up into a high plank position 
- as you are pressing, brace your core and hop your feet in towards your hands, keeping your legs as straight as you are able. 
- repeat the movement as you walk forward.

Jumping Inchworm

Rep Count: 10R
Tempo: steady 
Modification: on your knees, or on your toes to lower then drop to knees to press. 

- start in a high plank position, hands just outside of your chest. 
- squeeze your glutes, contract your quads, and push your mid back through your scap to lock in a a strong base
- bend your elbows and lower your chest and hips to the ground. 
- elbows should be below your shoulders, ~45 degrees from your torso at the bottom of the rep. 
- as soon as your chest and hips touch the ground, pick up both hands and reach them forward. 
- plant your hands just outside of your chest [elbows below your shoulders]
- press through your hands and push yourself up into a high plank position. 
- your hips and chest should rise together in a straight line, watch for your hips lagging
- be sure to hold the brace and keep full body tension throughout.

Hand Release Push Ups

Time: 1 Minute
Tempo: steady 
Modification: walking lunges with goblet hold [dumbbell or kettlebell] or zercher walking lunges. 

- hold the dead ball up at your chest, overlap your hands and “hug” the ball 
- squeeze the ball to your chest and keep your torso upright. 
- start standing with feet together
- step one foot out in front of you, bend both legs and lower into a lunge [~90 degrees or below]
- press up through the front foot as you bring your back foot forward to meet the front. 
- alternate each leg as you continue to step forward. 
- keep your chest up and hold the brace in your core [think ‘ribs down’]

Dead Ball Hug Walking Lunges

Rep Count: 8R 
Tempo: steady 
Modification: no burpee- assisted or banded pull ups, or dumbbell burpee rows 

- start standing underneath the pull up bar
- bend forward and reach your hands to the ground
- plant your hands and bring your chest and hips to touch the ground.  
- press through your hands and jump your feet in to meet your hands.
- immediately raise your torso, reach your arms towards the pull up bar, and jump your hands to grip the bar
- use the momentum to pull your chest to meet the bar [depress the scap as you pull]
- lower yourself back to the ground with control [soft knees] 
- move immediately into the next rep.

Burpee Pull Ups

Time: 1 Minute  [30 seconds each arm]
Tempo: steady 
Modification: carry both DBs/KBs at shoulders. 

*Choose a weight that you are able to sustain in the overhead position. 

- grip a dumbbell in each hand. 
- ‘clean’ or curl the dumbbells up to your shoulders
- press one dumbbell overhead, dumbbell in line with the shoulder [arm extended]. 
- keep the other dumbbell resting at your shoulder
- use your scapula to support your shoulder in the overhead position
- lock in a brace by thinking ‘ribs down’ 
- start with feet together
- begin to slowly step each foot forward as you walk
- switch the arm in the overhead position at 30 seconds.

Single Arm Overhead Carry

Rep Count: 6R
Tempo: steady 
Modification: Deck Squat or box hop 


- stand 1-2 feet away from a wall [face the wall]
- lower your glutes to the ground and roll yourself onto your back
- bend your arms back and plant your hands on either side of your head, fingers face your shoulders. 
- bring your legs over your head and rock back as far as you are able to with control.
- press down through your hands and use the momentum from your legs to swing yourself forward
- immediately reach your hands to the floor and kick each foot up one at a time until each heel connects to the wall [in a handstand position]
*press through the ground at the top of the rep. 
*keep a ‘hollow’ position at the top of the rep to protect your low back in the handstand
- bring each foot down to the ground one at a time and continue reps.

Inverted Burpees

Giant Set: 40 Minute AMRAP

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


* 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

W8/D5  Full Body [CHALLENGE WK8/DAY5]

Restarting this program again because I saw such good results. Great workout today!

Felicia

Kerri

Holy hell that Bulgarian split squat super set was insane!

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

Wow tough but swollen in a good way.  Thank you!

Sarah

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

Graziella

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

Never repetitive always different, keep the motivation, high, always challenging and pushing me to my limits

Magali

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

Beth

A really nice change/ challenge to my norm :)

Tysheena

Nicole

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

Sydnee

Arms are finished! Loved the movements in this one! 💪🏼

These workouts are harder than i expected

Salena

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

Kelly

Wow can barely feel my muscles… shaking.  Hard workout

Yenny

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!

Loved the fly variation changing grips. Great workout! 💪🏼

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

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

Cassie

Serena

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

Millie

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.

Kimberly R

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

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

I am pretty sure I won’t be able to walk tomorrow. I can see the growth in strength for sure.

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

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

Great back and bicep workout. Ending with the chin up hold made me feel so weak.

Dedra

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]

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 💪🏼

Jessica

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 🤗

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

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

Valona

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

The rack run burns but it forces me to push.

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

Chris Martinez

Ahhhhhh
I feel like we burned out all workout 🤣🤣

Lauren

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

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

That was a tough one! Love the plank abduction! 💪🏼

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

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

I'm be of my favorite leg workouts ever! Loved the weighted Cossack squats

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

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

Great shoulder burn and abs at the end were good.

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 🎉

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]

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 🤩💪🏼

Just what I needed after a long break 🔥😮‍💨

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

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! 🫶🏼

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

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

Feeling pumped after this one 🫶🏼💪🏼

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

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

Burnout wasn’t good but that helps me know I worked my legs hard. Legs are on 🔥

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 🔥.

W8/D1 Quads, Adductors, Calves [CHALLENGE WK8/DAY1]

Gironda Rows are my favorite 🫶🏼💪🏼

Great back and biceps for the last week 💪🏽🔥

W8/D2  Back and Biceps [CHALLENGE WK8/DAY2]

By far my favorite shoulder day of the program. The weights keep increasing which is awesome. I would have liked 1 more ab exercise.

Sad this program is coming to an end 😔 awesome shoulder pump!💪🏼

W8/D3 Shoulders and Core [CHALLENGE WK8/DAY3]

One of my favorite workouts for sure. The B-Stance good mornings were awesome!

W8/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK8/DAY4]

Favorite chest and tri day of the program.

The ending was a real glow up for triceps 🫶🏼💪🏼

W8/D5 Full Body [CHALLENGE WK8/DAY5]

Community

More workouts from Sam Sweeney