Name: Playbook - Sami Bossert - W1/D1 Bodyweight
Uploaded: 2024-01-01T23:52:04.590Z
Duration: 60 min
Description: W1/D1 Bodyweight

Such a great workout! Took me about 35-40 minutes to complete. I am definitely out of shape and have not worked out since my second trimester (my daughter is now 15mo). Super excited to reclaim my body!

Astrea

Jacque

Sharyl

I had to modify these all because I was starting to cramp up (first workout in months 😅) and even modified it was an amazing full body workout!!

Cesia

Pibeny

Ellen

Allison

Challenged myself to 3 reps and utilized the 45 sec rest timer. Completed the workout in about 35-40 minutes. Never underestimate a good body weight workout!

Samantha

Keri

Nice workout! I did 3 sets of each one. Definitely got my heart rate going!! 🔥

Maryann

Super quick. I could even do three sets of each exercise to make it a bit more challenging.

Nicole

Cristina

Great body weight work to get me back Into the swing of being active!

Danielle

Ashley

Quick and fun to get you moving. Loved it

Alexandra

Wow! Haven’t worked out in a year and that seemed so simple but man is my body on fire!!! 👏🏼🔥

Stephanie

Bobbiann

Did this for my cardio day and it was great! Love it will come back to this one for sure!!

Paxton

Great starter workout to get back in the swing of things!

First workout after having my babe.  Definitely was challenging but in an amazing way.

Tara

Perfect to get right back into working out!

Nancy

Variations for beginners that are overweight and cannot do some of the exercises required due to positioning.

Chassis

Love it. Not just looking for common workout, and these movements feel so good to my body!

Brooke

You wouldn't think body weight training could be so tough but I definitely broke out in a sweat. Great 1st workout!

Soutchay

Great first workout from the app! Short but high intensity. Can’t wait for the rest!!

Brittany Lilly

This was a great start to getting back into the regime after a few months break.  Thank you!!

Stella Sangiuliano

It was a very quick workout. Definitely feel like more sets could have been added! Loved the movements so I did four sets of each movement.

Tatiana

This was my first workout in about six months! I got it done in 30 minutes and broke a nice sweat! Can’t wait to get to the rest of the workouts this week!

Kelli

Did it in 30 minutes, but the best 30 minutes left me with feeling great and shaky legs!!!! We will see how I feel for sure tomorrow and the day after! 👍🏻

Holly

I have been using the other app for awhile and it was great.  This is not intuitive as to the flow (full body home) and only prompted to do one set per exercise but yet it said the whole program was 60minutes? 
Also, other app had more programs …

The length of time required to complete this workout is not accurate. It was completed in under 15 minutes, with the 45 second test times utilized.

McKenna

- Fb Alternating lateral lunge with arms thrust 3 x 30s
- Fb Curtsey lunge x wa x squat x fa 3 x 15
- Fb Reverse bent-knee plank x hip thrust with dip 3 x 12
- Fb Sumo squat with overhead reach 3 x 15
- Fb Bear into plank with straight arms 3 x 10
- Complete clams 3 x 12

- Start with feet wide 
- Reach opposite arm towards one foot as you bend the knee and hinge the hips back (keep opposite leg straight) 
- Shift to other side, switching arms
- Lengthen legs and reach arm overhead 
- Repeat this sequence in an alternating pattern

FB - alternating lateral lunge with arm thrust

- Squat with arms straight out in front of you (drive hips back and heels into ground) 
- From low point of squat, bring one leg back into curtsey lunge as you open the arms to the side (press shoulders down and activate fingers) 
- Squeeze inner thighs in curtsey position 
- Transition to the other side by stepping through low squat position

FB - curtsey lunge x WA x squat x FA

- In crab walk position and with your fingertips facing your body, lift your hips off the ground and lengthen arms fully 
- Drop your glutes down and tap them to the floor 
- With your hips lifted, bend at the elbows to lower into tricep dip (keep elbows pointed behind you) 
- Press shoulders down and keep naval pulled to spine

FB - reverse bent knee plank x hip thrust with dip

- With feet turned out, find a sumo squat position as you reach your fingertips towards the ground 
- As you come back to stand, reach over to one side with the opposite arm, stretching through the side body

FB - sumo squat with overhead reach

- Start in quadruped and lift knees off the ground about an inch 
- Keeping core activated, walk out into plank position (keep arms straight)
- Reach one arm forward and then the other (keep hips as still as possible) 
- Walk back to starting position w/ knees hovered just above the ground

FB - bear into plank with straight arms

- Lay on side and stack one hip on top of the other 
- Starting with your knees together, lift top leg (keeping knee in the same bent position) towards the ceiling 
- Return to starting position 
- Feel free to use a pillow here for support

Complete clams

W1/D1 Bodyweight

Ran out of time to finish. Great work out and will be doing this one again to finish

Solid full body workout. I utilized the rest timer and completed the workout in about 35 minutes!

W1/D2 Dumbbells

Molly

Overall a good workout! It took me about 30 minutes to complete utilizing the rest timer. I think I just prefer other ab workouts over bands, but love the challenge to try something different anyhow!

Good workout overall. Okay if you only have bands however was hoping for workouts where the bands really shined. About half the moves I preferred with dumbbells or bars and felt a little awkward with the bands.

Lisa

W1/D3 Resistance bands

Overall a solid workout— definitely don’t underestimate it! I struggled a bit with the compound tricep moves, but split them up and did triceps dips instead.

Didn’t think that was gonna be as tough as it was!

Stacie

Leticia Lopez

W2/D1 Bodyweight / Glute Band

Christina

I thoroughly enjoyed this workout! Took roughly 35-40 min and got a good sweat.

Good lord!  My glutes are on fire.  I was able to get through the workout thinking this isn’t so bad but the next day my glutes are screaming 🔥

Kelly

W2/D2 Dumbbells / Gluteband

Beautiful Fall day to workout with this great app and workout!

Beth

Great workout! If we could have check marks for the # of rounds on each exercise & the ability to go circle back to the beginning that would be awesome.

Richaela

W2/D3 Dumbbells / Step Or Bench

Perfect from home workout when I’m home with a sick kiddo 🙌

Catalina

Awesome variety! Someone commented on the timer not matching the videos, I don’t think that’s the intention. Awesome set!

W1/D1 Bodyweight

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