Name: Playbook - Sami Bossert - Monday: Upper body & Abs - [60 minutes]
Uploaded: 2023-03-01T18:04:10.353Z
Duration: 60 min
Description: Monday: Upper body & Abs - [60 minutes]

Alexandra

Sierra

Noemi

N’kengie

Stacie

Mary Nelson

Michelle

Looking for my stamina getting better! Looking forward to doing this weekly 🤝

Tolani

I did the giant set only. I was a big noodle after that. 🤷🏻‍♀️ I did my own warm up though & I did finish with cardio.

Brittany Himburg

So good quick and easy but also such a burn

Chloe

Felt so confident doing this one in the gym! Loved it!!

Sasha

Holy Camoly my core is on fiyahhh 🥵🔥

Megan

Marisol

Ohoud

Samantha

This was the perfect workout I needed recovering from my back injury!!

Tamara

This workout is illegal 🥵🥵🥵
Toasting our triceps and then you put a swissball circuit that require balance on our arms ?! That's evil Sami 😈 Loved it 🔥🤩

Sarah

Awesome workout. Accidentally missed the rest in between exercises and got it done under 40 mins!

Carlee

This was a great upper body workout being 5 months prego!

Bailey

Joss

This workout can be done at home or at the gym with minimal equipment!! Give it your best shot. If it’s too easy for you, minimize your rest periods and increase the weight. If it’s too difficult, drop the weight! 

Equipment: 
• Dumbbells 
• Swiss Ball

• Holding the Swiss Ball above your head, core engaged
• Pull one knee up as you lower the ball toward your knee, crunching at your core 
• Lower that one knee as you raise the ball back up, repeat on opposite leg

WARM UP - Swiss Ball Standing Crunch

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

WARM UP - Tricep Push Up

• Hold ball in front of your with straight arms (slight bend to the elbows) 
• Lunge out to your side and move the ball down to touch the floor (the side of you with the bent knee) 
• Press yourself up out of the lunge, raising the ball up and to the opposite side.
• At the top of the movement, perform a knee tuck at the top (feeling your obliques) and pulling the ball in close to your knee

** one side at a time before completing the other

WARM UP - Swiss Ball Lateral Lunge Knee Tuck

• Rest Swiss ball against a wall
• Lean back onto ball, knees bent and wide foot stance

Inclined Shoulder Press (Swiss Ball)

• Lean Swiss ball against wall
• Lean on the Swiss ball
• Hold onto 1 heavier dumbbell with both hands in front of you, elbows bent 
• Press up in front of you, both hands holding onto dumbbell

Inclined Front Press (Single Dumbbell)

• Lie your upper back on the Swiss ball, squeezing your glutes and maintain a straight line from your knees to your shoulders
• Place a heavier dumbbell in your hands (maybe 15+ lb dumbbell)
• Keep a slight bend to you elbows and make sure your upper back is pressed into the bench or floor 
• Slowly lower the dumbbell back and behind your head - you should feel your outer and upper back
• Slowly pull the dumbbell back to starting position

Lying Overhead Pullover (Swiss Ball)

- In a seated position hold dumbbell in both hands
- Bend at the elbow to 90 degrees and dumbbells behind the head
- Straighten elbows to raise the dumbbell up

Seated Overhead Tricep Extension

Shoulder Press (Swiss Ball)

Swiss Upper Body Giant Set

Swiss Ball Standing Crunch

Swiss Ball Lateral Lunge Knee Tuck

• Place both feet on top of a large Swiss Ball 
• Position yourself on both hands that are wider than shoulder width apart 
• You’re now in a plank with feet on the ball 
• Core is engaged, keep legs straight as you squeeze your core and pull your feet (and the ball) closer to your arms, therefore pressing your butt up to the ceiling 

Modification : bent knees instead of keeping them straight during the movement —> this version is shown in the postpartum core workout this week

Swiss Ball Pike

• In a plank position with elbows resting on the Swiss ball, legs spread out to help balance 
• Simple enough, push your elbows forward just slightly while keeping the plank position 

That’s it ! It’s small but mighty !

Swiss Ball Plank Elbow Press

Swiss Core Giant Set

Monday: Upper body & Abs - [60 minutes]

Christabelle

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Rebecca

Pure death! Haha! Those land mine exercise 👌🏻

Kate

This was fireeeeeeeeee, my God I'm shaking, I felt my muscle on all levels lol. I’m not sure why the app move to how can we improve, I wanted to continue to 5 stars

Hannah

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tabitha

I wish my glutes looked like this all of the time 🤪 holy pump 🍑👏🏻

Paxton

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Tried this in prep for the new challenge ! I’m excited 😆

Amanda

Ajoy

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It was great the hip thrusts hurt I need to buy a cushion

Sliding back lunges were killers but love the burn

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Emily Avila

Leslie

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Finally figured out how to go from circuit to circuit! Yay me!!!

Challenging and I felt it exactly where I should have

Elizabeth

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Morgan

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B. Shof

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DED — love this workout set, my go-to leg day!

zoë

One of my new favorites! First time using landmine and I loved it!

Leah

I’m totally going to be sore tomorrow 🥵

Taylor Slough

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Minimal as far as equipment goes, but DO NOT underestimate this workout. I was a sweaty mess at the end 😅

Lauren Braxton

Michael

Great movement enjoyed the abs and lower body together

Julie G 

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Sara Thompson

Jenessa

Cristina

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Maybe not the smartest to start this workout at 1am but I followed through. Legs shaking and all

Pibeny

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First day back after the 6 week challenge. Feels good 😊

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Krystle

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Christy

Goodness gracious! Jello legs but saved my lower back! This is a repeat workout for sure!

Awesome workout!!💪🏼🙌🏼🍑🔥

Abigail

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Got a good sweat on quick and still felt the weights in my upper body too🔥

Jonica Mincheski

Liked it but not sure if I did something wrong because it only took me about 25 minutes instead of 45 like it said🤷🏻‍♀️ but still got me sweaty for sure!

Monday: Upper body & Abs - [60 minutes]

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