Name: Playbook - Sami Bossert - W1/D1 Dumbbells
Uploaded: 2024-01-01T23:52:04.815Z
Duration: 60 min
Description: W1/D1 Dumbbells

Joleana 

Saved this. I am sweating hard. Do not underestimate this one!

Emily Avila

Amazing first day! Happy I have this to get me going again 💕

Charlene

This was amazing. I’m out of town and visited another gym and I was able to do it without a problem. Amazing sweat sesh

Good push for a day 1 workout of a new plan!

Alycia

Great way to get back into things after a week off!

Leah

This was a killer after the post challenge strength test ☠️

Stacie

Killer, best workout I could ask for when getting back into things. Very challenging but I could also manage the movements so I felt motivated to keep pushing through. Quick burner to get the job done!

Jessica

First workout with Sami and I absolutely loved it!!!!!

Sasha

Great quick workout. Got my heart rate going! 🙌🏼

Jaclyn

Holy first workout I’ve done this summer. Getting ready for my wedding in October so my motivation is high. Loved this full body. Booty is 🔥🔥🔥

That was 🔥 a little challenging to do the stationary lounges with the weight but I managed!

Samantha

This was my first workout in months. It was great. I had a modify a few exercises, and I added 15 mins walking on the treadmill afterwards. Excited to continue!

Ashly

This workout was just what I needed! Thank you!

Michele

First workout in months and felt so good! Did in supersets and added 15 min cardio at the end! Super challenging!

Myra

Katherine

Patty Harper

It was an awesome workout! I’m still sore from working muscles that I haven’t worked in a long time! Looking forward to doing another workout tomorrow!

Paula

This workout demolished me! I think Sami is trying to kill me! 😆 it's just what I needed to get back into shape. I had to take an extended break almost on the end.

Brenda

I was pleasantly surprised how sweaty I got with this workout. Sami never ceases to pull out all the stops!

Megan

Number 4 was HARD!  I had to break it up to finish, but I did it!  Excited for tomorrow 💪🏻

Amazing, sweating so much & helped me know what to do on a Sunday when I didn’t really have a plan for my workout :)

Regan Carsey

Another great workout!!! I superset exercises bc I’m limited on time in the morning, and it was great! Kept my heart rate elevated especially since it’s too cold to do any cardio outside. (I have a home gym, I need to invest in a treadmill)

Tamara

Exercises were simple to follow, but challenging!

Emily Schneider

The moves were challenging but not intimidating to perform!

Sydnee

Joss

This is day one of a fiery, fun and challenging workout. Easy to modify if needed!

Briana

- Fb sumo squat with overhead reach 1 x 30s
- Weighted slow squat dl combo 3 x 15
- Fb wide squat with hammer press hold 3 x 12
- Fb stationary lunge with bo fly into reverse front raise 3 x 12
- Fb bear into plank with straight arms	3 x 10
- Pue squat with calf raise 3 x 20

- 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

- Holding a weight in front of your body
- Squat down to parallel
- Tip forward and extend your legs, lifting your glutes up
- Deadlift the weight up using your glutes and hamstrings

Weighted slow squat DL combo

- Find a wide squat position and hold two dumbbells at your shoulders 
- As you lower into your squat, lower weights down towards the ground (palms facing each other)
- Come back to stand as you simultaneously curl the weights in and press overhead (palms still facing each other) 
- Keep spine in neutral

FB - wide squat with hammer press

- In a stationary lunge, bend down and hinge forward as you bring the weights to the floor 
- With a flat back, row elbows back squeezing in between the shoulder blades 
- Come back to stand and rotate palms towards the ceiling as you pulse 1x with extended arms (keep shoulders pressed down)

FB - stationary lunge with BO fly into reverse front raise

- 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

- Holding onto back of chair, find a wide, turned out stance with the feet 
- Drop into deep plie squat keeping the spine in neutral 
- Come back to stand and raise onto the balls of your feet

Plié squat with calf raise

W1/D1 Dumbbells

🥵🌶️this one made me feel the heat

Love this cable work out. Thorough and very good on the body without compromising the quality of the reps

W1/D2 Cable

Robin Musilli

Gina

W1/D3 Landmine/barbell

I have not worked out in 3 weeks due to an injury and this was my first day back at it and I must say……WOW! I feel amazing!!!!!

Yvette Cantu

W2/D1 Dumbbells / Gluteband

Great Wednesday workout 🏋🏼‍♀️

Kate

W2/D2 Dumbbells/Step or bench

April

Feeling great after this pump. All the mobility strength. Definitely paving way to more quality and heavier sets

W1/D1 Dumbbells

Community

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