Name: Playbook - Sami Bossert - W1/D1 *H* LEGS & CALVES
Uploaded: 2023-03-01T18:04:10.432Z
Duration: 60 min
Description: W1/D1 *H* LEGS & CALVES

Haylie H

Doris

Jacque

A good workout! I love the variation for home workouts. This is what I needed

Jess

Emily

Willeke

7 weeks pregnant and first day back in the gym in 2 weeks. Modified with body weight and longer rest as needed. Felt good to move again 😍

Megan

Wobbling legs 🦵gonna need a slide for my stairs.

Mary harmon

Vivi

Karina frazier

I’d love to see variations of the reps we do. Just in case some of us don’t have certain equipment at hand or on the go! Thank you for the great sweat sesh 💕

Emily Avila

This was a great workout! I’m able to also do Sami’s gym workouts at home, but I wanted to give the At Home program a try. This workout still burns just as if you were doing it at the gym! You definitely need to stretch after, don’t skip that circuit!

Tamara

First time back exercising in months and this kicked my butt! #legslikejelly 👌🏼

Mackenzie Crawford

Getting started a bit late but not letting it stop me 💪🏼

Brianna

Michala

Marilyn Valdivia

It was an awesome sweat for my first workout with your program 💪🏻💪🏻

Mandy

Amazing!! I realized I left my dumbbells at my in-laws so I did the workout without them and STILL felt the burn 😅💪🏽💪🏽

Cesia

Chantel

Such a good workout-felt strong but not too tired throughout

Amanda

Legs are jello after this 🥵 going to feel this for the next few days

Kelly

Courtney

Great workout on a Thursday. This is my day 2 of the challenge for me and taking my pics. It’s never too late to START!!

Stephanie

My week started real late- but this felt so good! Legs and quads W1 D1 down! Quads feeling like J E L L O 🤪

Allison

Noemi

Iyesha

Nicole

great! first day back after 18 months away with first baby and 4 months pregnant with second. determined to stay fit this whole pregnancy 
Thank you 🙏🏻

Sarah

Wowza! I do a lot of lower body workouts and this was def top 3 for most butt kicking I’ve ever done.. honestly probably #1! Loved it and I can feel the burn already!!

My muscles were so tight, the stretches at the end were perfect way go end this workout!

Gabrielle Krueger

Legs were definitely shaking by the end of this one! I know I’ll be extremely sore tomorrow 🥵

Angela Sekerak

After the 4 rounds of lunges I wasn’t sure I was going to make it 😂 
Really good workout Sami, challenging but manageable to fit in around mama life

Ashley

It was my first work out on the app, i just need to watch the video on going through the videos so i don’t waste so much time: Also weight range suggestions would be helpful for me.

Juliann Myers

Loved leg day! Started today day 1 due to kids being sick. But I’m here and it was a great workout!!

Monica

It was great I started a day late but I’m happy to be motivated again. I haven’t worked out consistently in a about 3 weeks

Laura

Day 1 legs done & my heart is beating out of my chest 😅

Gina

Great first workout! So excited for this challenge

Alexandra

Briana

What a great way to start off the fall challenge.

Michelle VanHoose

That was pretty awesome Sami!! Thank you.  That is exactly what I'm looking for.  I love the ease of the app, the checklist feature, the layout of the workout and the timer. My legs feel great! I can already tell my muscles and joints will be happy upon completion.  Lengthening and strengthening muscles that feel like they needed it.

Even scarier than Halloween is how sore my legs are going to be tomorrow after all those lunges!

Tierney

What a welcome back workout!!! 🔥🔥🔥 legs on fire!

Jessica Hauptmann

Best leg day ever!! Wow this challenge is going to be GOOOODD🙌🏼😍

Rachel Ball

Michelle

W1D1 done!! Even after a full evening of trick or treating with my little girl! 😅

Michaela

Kicked my a$$ in the best possible way!!! Needed this to start the week off 🖤

Meghan

EQUIPMENT: 
DUMBBELLS, STEP, BOSU BALL

WARM UP CIRCUIT x 2
- WALKING LUNGE 20 REP EACH
- DYNAMIC DEEP LUNGE STRETCH 20 SEC EACH
- DYNAMIC DEEP SQUAT STRETCH 30 SEC

SOLO MOVE x 4
- WEIGHTED DOUBLE WALKING LUNGE - 20 REPS 

TRISET X 3
- ELEVATED HEEL SISSY SQUAT (DUMBBELLS) - 12 REPS
- SISSY SQUAT HOLD - AMSAP (AS MANY SECS AS POSSIBLE)
- DEFICIT REVERSE LUNGE - 10 REPS EACH

SUPERSET X 3
- DUMBBELL HAMSTRING CURL - 15, 18, AMRAP
- WEIGHTED CALF RAISES - 20, 20, AMRAP

COOLDOWN CIRCUIT X2
- SEATED FIGURE 4 STRETCH - 20 SEC
- QUAD STRETCH - 2 SEC

- Keep your chest up
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Walking Lunge - Bodyweight

As a warm up, make this stretch more dynamic - which means you can move back and forth slowly every few seconds. Make sure to get a good stretch in

**don’t forget each side!**

- in a deep lunge position with your back knee resting on the ground, shift forward and back so you feel the stretch in your hip flexor and hamstring 
- keep the stretch dynamic and not static

Dynamic Deep Lunge Stretch

- toes pointed out and wide stance, squat down deep while keeping back upright
- with your elbows, press knees out and feel your inner thighs stretch
- slowly lift your hips up behind you and back down toward the ground

Dynamic Deep Squat Stretch

Warmup circuit

- Keep your chest up holding two weights by your sides (at shoulders or resting at sides)
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Pulse at the bottom
- Step forward and repeat

Weighted Double Walking Lunge

• With heels on a slightly elevated surface (ie: the edge of the bosu ball) with dumbbell(s) up near chest and with a slightly narrow foot stance 
• Squat down as deep as possible keeping an upright back

Elevated Heel Sissy Squat

- Drop the weight as you’re still in the squat position 
- Hold as long as possible

Elevated Heel Sissy Squat Hold

- Begin with the front foot higher than the back foot
- With dumbbell in each hand (or one in front of chest), lower down until knee almost touches the floor
- Press through your front heel to stand back up
- Stay on one leg at a time, wide stance will engage your hamstrings more 

** Repeat on other leg **

Dumbbell deficit lunges - hamstring focused

Triset

- Start with knees on a bosu and forearms pressed into the ground 
- Place a light weight in between your feet and squeeze 
- Bend at the knees and bring your feet towards your sits bones 
- Engage the hamstring as you curl 
- Pull navel to spine to keep balance

Dumbbell hamstring curl

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves

Weighted calf raises

Superset

- Sit on an elevated surface or sit on the ground and cross one foot over opposite knee as you open through the hip 
- Grab foot and press knee open to deepen stretch

Seated figure 4 stretch

- Bend at the knee and grab foot behind you 
- Tuck pelvis under to feel stretch in hip flexor in addition to the quad 
- Stand close to a walk for support

Standing quad stretch

Cooldown circuit

W1/D1 *H* LEGS & CALVES

Super excited to start my first fitness challenge.

Aurora 

Sami is always motivating and knows her STUFF!! Thanks for always having great workouts! (And the best workout clothes!)

Alanna

Challenge Intro - STARTS MONDAY Oct 31st!

FAQ: I’m having technical issues with the app

FAQ: What equipment is needed for the HOME program?

FAQ: Why don’t I see the entire program inside the app?

I was really feeling it in my triceps with this one!

Restarting this challenge for the new year!! Love the 5 day a week option. Can you share again the challenge info since it’s different than usual?!

Lisa

W1/D2 *H* SHOULDERS, CHEST AND TRICEPS

Butt cheeks are on fire!! 🔥 love this one!!

Leah

W1/D3 *H* GLUTES & CORE

Absolutely loved this one! Felt great the entire time!

W1/D4 *H* BACK & BICEPS

B mason

Tynetta Naytah

Oh my lord, I am so sweaty after that!! This has some secret cardio worked in! 🤣😅

Madison

W1/D5 *H* BONUS FULL BODY

Loved but had to skip one due to my right foot inflammation😓

Tanisha

The seated sumo goodmornings will be a new staple warmup exercise for me. Thanks, Sami!

W2/D1 * H * LEGS & CALVES

Holy crap, that was seriously hard! Definitely just as difficult as the gym workout!! 💪🏻💪🏻💪🏻

This was a great workout! I used lighter weight kettlebells and really focused on form! Did banded chest flies instead of using db. Will be saving this one to do again!

Sofi

W2/D2 * H * SHOULDERS, CHEST, TRICEPS

Loved how this one felt equal with flutes and core

Sleeping on this workout!! Just as good as it’s gym sister W2D3!!

W2/D3 * H * GLUTES & CORE

I love that both versions of the challenges stay up even when it’s over. Repeating the challenge and doing the version I didn’t before, such a great option!!

W2/D4 * H * BACK & BICEPS

Pibeny

I absolutely LOVE full body and this full body workout really gets every part of you moving! This is the first home workout I’ve done and I was really in a funky mindset about doing home workouts since I’ve also been a gym girl but since having my daughter I haven’t been able to go. I’m so thankful for workouts like these that make you feel like your working just as hard at home!

Taylor

W2/D5 * H *  BONUS FULL BODY

This one has really hard on my knees. Usually the leg/glute workouts have a mix and give your knees a break. I could not complete this one and felt very discouraged.

That was a definite burn!!! Quads and calves are going to be sore!

Darby Kanter

W3/D1 * H * LEGS & CALVES

One of the best at home arm workouts I’ve ever done!

Ashlyn

W3/D2 * H * SHOULDERS, CHEST & TRICEPS

Recovering from being sick so I only did the flute portion. But it still felt great!

Bands and balls are not always easy at home. Would love to see more weights for leg days at home. Dumbbells can be used in so many ways.

W3/D3 * H * GLUTES & CORE

Really good back and bi!! Quick and easy!!

W3/D4 * H * BACK & BICEPS

Cassandra Kulik

Dezi Lauderdale

W3/D5 * H * BONUS FULL BODY

Louisa Fellbaum

This one brought the sweat! And maybe a couple tears! My legs are shaking 🫨

Jaclyn

W4/D1 * H * LEGS & CALVES

Joleana 

W4/D2 * H * SHOULDERS, CHEST, TRICEPS

Holy smokes! That was a killer booty workout!

Alyssa

I absolutely LOVED this workout. The giant glute set is 🔥! I rarely grab the barbell for hip thrusts and I’m happy I did! Going heavy - and actually finishing the sets made me feel so strong! I’ll definitely be doing more to grow and tone my 🍑! 😝

Traci

W4/D3 * H * GLUTES & CORE

W4/D4 * H * BACK & BICEPS

Not even a raging sinus infection can stop me!!

That was a hell of a workout! My husband who’s a green beret didn’t finish it with me lol

Brandi

W4/D5 * H * BONUS FULL BODY

So good! Getting ready for the next challenge 🥰

I knew during the warm-up that this was going to be a killer workout 🔥

W5/D1 *H* LEGS & CALVES

Felt a great shoulder burn! Didn’t sweat a ton but still felt great!

First chess press exercise is killer for me. This workout is good for at home because it does not require a barbell. I don’t have a set up like that so this works out well for me.

This has been one of my faves for shoulders/chest/triceps. The two banded supersets were my favourite part of the workout; I love the banded wide face pull with the tricep push down 💪🔥

W5/D2 *H* SHOULDERS, CHEST & TRICEPS

I’ve been mostly doing the gym workouts, but this tested me in a totally different way!! Holy cow.

This was 🔥. This was a great workout for me. It’s so nice to be able to go out to the garage and know that I’m going to have an amazing workout and I don’t have to think about what to do. Lower body is definitely going to feel this one tomorrow!

Danielle

W5/D3 *H* GLUTES & CORE

Difficult but can be adjusted based on fitness level

Great workout just had to do some sets differently because at home I do not have an incline bench or anything like that. I wish some of the workouts were more at home friendly.

W5/D4 *H* BACk & BICEPS

Ana Grace

W5/D5 * H * BONUS FULL BODY

Great sweat! Really felt this one in my quads!

I really loved this one, my cuads are on 🔥!!!

Oh this workout was such a good one. Had my quads feeling such a good burn. I will definitely come back to this workout on a day after the challenge

W6/D1 * H * LEGS & CALVES

I had such an amazing pump after this workout! I like the to failure sets at the end, it encourages me to push myself even when my muscles are tired!

that lying press into hammer press got me!!! 🥵🥵🥵🔥🔥🔥 Noodle arms 😂

FEEL THE BURN🔥🔥🔥Loved incorporating my ptula bands 😍

W6/D2 * H *  SHOULDERS, CHEST, TRICEPS

Oh the buuuuuuurrrrn. My glutes are definitely what I’ll be working on after the challenge. These buns need some work! 😅

So dead. Those core circuits are no joke.

W6/D3 * H * GLUTES & CORE

Total bicep burner 🥵 
Loved the burn on my arms!

This one was super fun!!! Loved the variations used with the bands ❤️

W1/D1 H LEGS & CALVES

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