Name: Playbook - Samantha Ortiz - Week 4 Day 1 - Total Body
Uploaded: 2021-01-18T11:47:56.384Z
Duration: 30 min
Description: Week 4 Day 1 - Total Body

Alison Rodriguez

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

Marisela

Celeste

Natalie

Wow, I needed this today! Thank you Sam! ❤️😩

Estefani

Went back to a summer shred workout that I love so much and it felt better the second time around!! Woooo!!

Francisco

I worked for this shower💦💦💦💦😎😎😎😎🥰

Eneida

I’m back to finish the last week!! Been a hard past week but mentally ready to finish!

Marilu

Wow! She didn’t hold back for week 4! Feeling good!

Madelyn Torres

I fell behind in my workouts because of *life* lol but it felt great to get back on track! I am excited and committed to finishing out the last week strong! 💪💪

Taylor

Ohhhh gosh....I can't see my abs yet but I can feel them!!!!!!

Talissa

Omg!! That was a tough one!! LSIT UPS are NO JOKE!!

OMG!!! GIRRRRLLL I FELT THAT..😓😓😉

Sharon

Really pushed myself today to not take long breaks 😩Finished the actual workout 4 rounds in 40 minutes. The first week I was struggling and finished in like 60 minutes. I'll take these small victories 🙏🏽 Thanks Sam !!!

Danielle

Awesome workout. Noticed I don’t need the full minute between each round anymore. 👌🏾

Ketura

Can’t wait to see what you bring for August! I’ve never been consistent and now I feel awesome thanks to ur workouts!

Tatiana Vinueza

Drippin sweat and feeling good💦💪🏾👏🏾

Andrea

Yessss Monday week 4 and I’m ready to finish strong!!

Sherly

I earned getting in the pool today. Thanks, I am able to do deadlifts now, it’s easier now. Thank you 😊

Marielle Dunn

Leanne McQueen

Loving this work out! To start week 4🤗

Paola

Week 4 Day 1!!! WOO WOO
YOU MADE IT TO THE FINAL WEEK!
Congratulations 🎉🎉🎉👏🏽👏🏽👏🏽!
What An Amazing accomplishment thus far!
You’re almost done, stay focused and excited!

Beginners 1 Round
Intermediate 2-3 Rounds
Advance 4 Rounds 

7 Exercises
50 Seconds of Work
15 Second Break

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

What’s today? Your last
MELTDOWN MONDAY!!!

Monday’s Focus Is Total Body Attack:
Arms
Legs
Core
Glutes
Cardio

This is your last week!  Let’s end with a bang!!!  Meltdown Monday’s is made to start off the week on an amazing note! 


Don’t forget ☺️👇🏽
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💕✨👏🏽

Board Jump Into Plank Rows:
-Land softly into a squat position 
-Plank Rows position, legs wider than shoulders.
-Rows, keep elbow close to the rib cage. 
Squeeze your back as you row.

If you aren’t comfortable jumping, feel free to step forward instead💪🏽

Board Jump Into Plank Rows

Lateral Lunge Into Hammer Curl:
-Feet pointed in the lateral Lunge position
-Hinge your hips back
-Head and back in a neutral position

Focus on a good pace and challenge yourself!

Lateral Lunge Into Hammer Curl

Plank Position:
-Legs wider than the mat
-Shoulders over wrists
-Reach for dumbbell with opposite arm

Knee Drive:
-Bring knee to opposite elbow is

Plank Pull Throughs + Knee Drive

Single Leg Deadlift:
-Hinge your hips back
-Drive back leg up to become level with back and head in the deadlift position
-Planted leg, knee is slightly bend

If you aren’t comfortable in this position because you can’t get your balance....that’s okay!
Hold on to the wall as you master this movement.

Single Leg Deadlift

Shuttle To Half Burpee:
-Shuttle position, you’re in an athlete stance. Knees slightly bend, chest stays tall and head neutral.

Half Burpee:
-Drop down Into a plank position and pop right back up.
If you need to modify, feel free to instead of hopping Into the burpee you can step back into a plank and return back up

Shuttle To Half Burpee

Wood Chops:
-As you rotate the dumbbell from hip to over shoulder you need to also rotate your feet to where the dumbbell is.
-Bend your knees as you rotate from your hip

Wood Chops

L Sit Up + Leg Raise:
This specific exercise should be movement.
As soon as you lower your legs from the leg raise, you should be sitting up to the L Sit Up.

-L sit up, Drive your upper body up to the L position sit up and control it back down.
-Arms are locked by the ears.
-Breathe and continue

L Sit Up + Leg Raise

Week 4 Day 1

Week 4 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

Gina

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!

Week 4 Day 1 - Total Body

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