Name: Playbook - Samantha Ortiz - Week 3 Day 1 - Total Body
Uploaded: 2021-01-18T11:48:42.393Z
Duration: 30 min
Description: Week 3 Day 1 - Total Body

After a 3 week pause this one really kicked my butt🥵🥵🥵

Kevi Nontasak

Celeste

Week 3...Day 1!!! 
Feeling f’n Fabulous! 💪🏽💦🙌🏽

Marisela

Them elbow exercises.. WHEEEEW... 😋🤪🤪

Ilana

Whoooooo 🎉. Here we go week threeeee 🙌🏼

Tracy

Gloriby Munoz

Feeling good! Just sweat off all the weekend's bad decisions 😆

Tiecha

I sooo did not want to workout today but so glad I did!! Week three’s pep talk🙌🏻💪🏼 lit the 🔥

Caterina

Darlene

Oh yeah!! Feeling that burn @so_manti 🔥🔥👏🏾👏🏾

Francisco

Emily Norton

Oops I did it again! Feeling strong! These workouts are powerful!

Madelyn Torres

OMG!! Elbow bicycles..abs are on FIRE 🔥

Alison Rodriguez

Estefani

Can't feel my arms and legs..but feel so good 🏋🏼‍♀️

Sharon

I'm also so sweaty after you kick my butt!

Kimberly

Feeling great! Doing three rounds here and finishing it out with the ab workouts!

Taylor

My total body is 
SWEAT-TANG!!!! 😰😰😰💪

Katie

I did my first plank exercises without modifications!!!! 🙌🏼

Marilu

Susan

Paola

Wooo another amazing workout, feeling great feeling strong💪🏾🔥

Andrea

It was either get cold stone or do this workout. I chose the workout and I ain’t mad !!! 🥵💪🏽

Gina

2 rounds for today’s workout plus your live with @strongfitnessmag I’m feeling amazing. Week 3 day 1 done 😀

Marielle Dunn

Now that was an awesome start to this week !!! Heart rate was up there 🔥🔥🔥🔥💪🏽

Danielle

Sherly

Ketura

WEEK 3 DAY 1
Woo wooo!!!!
You made it to Week 3, I SEE YOU!
Focused on your goals! Ain’t no one stopping you!


Beginner 1-2 Rounds
Intermediate 2-3 Rounds
Advance 4 Rounds


MELTDOWN MONDAY’S!

Monday’s Focus On:
Arms
Legs
Core
Glutes
Cardio

Starting week 3 with a bang and that’s why I created Meltdown Monday’s so you can focus on your entire body!

SHARE YOUR RESULTS ON IG📣📣📣
Make Sure To Tag Me & #SWSSquad 
For A Chance To Get Featured On My Page✨👏🏽
I Want To Cheer You On During Your Fitness Journey💕✨👏🏽


7 Exercises
50 Seconds of Work
15 Second Break

1 Minute Break In-between Each Circuit. Have Fun & Create The Best Version of yourself!

Side Plank Press:
-Rotate your hips and feet as you get into a side plank position

For Example, if your rotating into 
a side plank towards the right, your hips and foot should be rotating as well to the right side.

Modification: Drop down to your knees as you rotate to a side plank press

Crawl Out + Side Plank Press

Kickback:
-Focus on adding tension to the back leg glute as you kickback.
-You want to slightly lift your leg without overextending your back aka arching your back.

Back Lunge + Kickback

Arnold Press Position:
-In a squat position your knuckles facing away from you.
-As you come out of your squat position you will rotate your arms so your knuckles end up facing towards you.
-Lock your arms overhead and repeat movement

Arnold Squat Press

Elbowed Bicycles:
-Sit Up position with your elbows touching the floor
-Chest is tall and shoulders peeled back
-Drive one knee in at a time and flex your foot as you’re in motion

Elbow Bicycles

Dumbbell Pop Squat:
-Start with legs together
-Pop your legs out into squat position as reach the dumbbell toward the floor
-As you continue the motion switch your hands so you’re reaching with the dumbbell on your right and left arms

Dumbbell Pop Squat

8 Butterflies
8 Mountain Climbers

Butterfly:
-Hinge your hips back slightly
-Elbows slightly bend as you go through the motion
-Bring dumbbells no higher than your ears and control back 

Mountain Climbers:
-Drive Knees towards your chest
-Shoulders over wrist and body is level

Bend Over Butterfly + Mountain Climbers

Dumbbell Jumping Jack:
-As your legs come out into a jack position your arms are locked overhead.
-Elbows come back down towards your chest in a narrow position 

Modification shown**

Dumbbell Jumping Jacks

Week 3 Day 1

Week 3 Day 1 - Total Body

Nikaulys

This warm up was amazing. It gets your heart pumping and ready to start this workout. Pray for me lol

Brittany

Girl amazing is an understatement! Signed up today and getting it in today 🎉🎉🏋🏻‍♀️

Lendaly

Warm Up Week 1

This cool down was everything 🙌🏻🙌🏻

Lizette

Staring over. Third time is a charm, right? 🤪

Vanessa

Cool Down Week 1

Took a break since the hubby deployed and the kiddos just don’t give me time 😭😭 but I decided to start back up
TODAY And feel ah may zing. Now if only I can remind myself
To eat 😅

Megan

Girrrlll, omg ! This was a great workout 💪🔥 love it🥵🤪!

Mrstlaguna

Week 1 Day 1- Total Body

I pushed through today! Didn’t want to work out today but I made it! Thanks Manti for the motivation, definitely needed today.

Rayanna Seepersaud

Not gonna lie, I haven’t been able to get through ALL workouts considering these workouts are a bit out of my reach.. BUT I’m trying my best and definitely getting stronger day by day. These are killer!

Alondra

Week 1 Day 2 - Arms & Abs

Brendyt90

Week 1 Day 3 - Abs & Glutes

Estefany Lopez

Week 1 Day 4 - Legs & Cardio

It burns!!!!! 😩😩😩😂 but i love it 💃🏽💃🏽💃🏽💃🏽

Felt good to get a workout in after a few days out due to a broken toe 🤪🤪

Chelsea

Week 1 Day 5 - Total Body

Great way to end my first week and I’m feeling pumped!

Grace

Love this stretch, it was perfect to just try to relax your body

Tamara Ocasio

Rest Day | Stretch Flow

Krystal

WEEK 2 | WARM UP

Great can you please add some more modified

Week 2 Day 1 - Total Body

I struggled thru 3 rounds. But I got it done 💪🏽💪🏽💪🏽

Jackie

Week 2 Day 2 - Arms & Abs

My back was hurting in this one but Thank God for your amazing cool down stretching..no back pain!!

💪🏼🏋️‍♀️😖😭😩🥺🙃

Week 2 Day 3 - Abs & Glutes

This was a challenge! Thank you for showing modifications...it was needed! 🙌🏽💪🏽

I’m dead!!!!!!! Definitely what I needed after taking time off! Sheesh! I think I’m alive!

Joanliz

Week 2 Day 4 - Legs & Cardio

I’m so proud of myself I’m half way there!!!!!!

Week 2 ✅❗️🙌🏽💪🏽💦🙌🏽

Week two done and dusted! Whoop whoop! 🤯👏👏👏👏

Natalie

Week 2 Day 5 - Total Body

After returning from a mini vacay...this workout was the most challenging one! 
Had to use modification...but took my time and finished it! 
But in the groove...🙌🏽

Good to be back! Workout was tough! 💪🏽 can’t wait for tomorrow!

Jose Aguirre

Week 3 Day 2 - Arms & Abs

Loving this week so far. So challenging but I’m up for it! 💪🏽 thank you Killa Sam! Feel so motivated. You the truth 👑

Week 3 Day 3 - Abs & Glutes

Mentally wasn’t in the right state of mind...but this session was worth it and put me in a better mood! 
Self-Care is a must...
💫🙌🏽🙏🏽💪🏽💦

Wow. This week just gets better and better. Got my ass kicked! 💪🏽

Week 3 Day 4 - Legs & Cardio

This was challenging! 
But pushed through 4 rounds! 💪🏽

Week 3 Day 5 - Total Body

Thank you for the inspiration and motivation to keep pushing toward my goals..😘😘

Graciela

Rest Day Chat

One of my favorite warm ups this far!! #loveit

Warm Up 🔥 | Week 4

Thanks for always encouraging your SWSSQUAD to keep pushing..ur truly the best..😘😘

Cool Down✨ | Week 4

Took a while to get here but i’m here...Week 4! 🙌🏽

Week 4 Day 1 - Total Body

This was the most challenging workout! Had to do some modifications...was going to give up but pushed through all 4 rounds! I’m dead! 💪🏽😩

Week 4 Day 2 - Arms & Abs

Week 4 Day 3 - Abs & Glutes

Almost to the finish line...feeling good...feeling strong!

Omgggg finally finished summer shred just in time for fall 🥴🤣

Week 4 Day 4 - Legs & Cardio

OMG...I f’n did it! Took long enough but did it!
I feel strong, toned and fit! 
This app is necessary not only to get a workout in but for your mental health! I love it!
Thanks Sam! 💪🏽

Week 3 Day 1 - Total Body

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