Name: Playbook - Sami Bossert - W1/D2 Tuesday: Back & Arms {Home}
Uploaded: 2023-03-01T18:04:10.584Z
Duration: 45 min
Description: W1/D2 Tuesday: Back & Arms {Home}

BuRnEr!!! ❤️‍🔥❤️‍🔥❤️‍🔥

Haylie H

Joleana 

Woke up before 6am to get this done! Proud of myself for starting these new habits

Rachel

Extremely humbling after 9 months of no exercise. ♥️

Susan Coleman

Susana

Willeke

Kirsten

Maryann

Why is there a swipe option on a set, if it doesn’t swipe to the next exercise within that set?

Jessica Alvarado

Priscilla Velazquez

I haven’t been this sore in forever! So good

Francesca

Jacqueline

Angela Sekerak

Monica

Could've added more resistance at the end but man! I saw mr under wings shaking so I know where it was working!

Eileen

Done! Starting out slow, but determined to keep it up!

Deanna Pazos

Wooooooo!!!! Feeling the burn 🔥🔥🔥🔥🔥🔥 💪🏼💪🏼💪🏼

Brianna

Shannon

My arms are still shaking! Love having to versatility to workout from home and the gym!! 😍

Aurora

Holy cannoli….my arms have been killed😂😂 Upper body is not my strong point, but j was able to make it. I’m noodle-y now for sure! Great workout! I love the back exercises!

Brooke

My arms are so jelly you can spread them on a cracker.

Madeline

Allyson

Lauren

That last one made my arms burn! 💪🏼🔥

Judy

Chelsea

Nicole

Krystal

Had to get a little creative with this one. But whew, my arms are burnin! 💪🏻

Chanel

Never take for granted what some dumbbells and resistance bands can do 🫣

Jacque

My arms are on 🔥‼️ Thank you so much for putting these workouts together.

Gredys

Doubt I’ll be able to lift my arms tomorrow! 🤣 But it feels good!!

Madison

Arms are absolute noodles!! 🔥🔥🔥🔥🔥🔥

Steph

Sandra

I love the different variations of exercises, I haven’t done a lot of these so this is great for me! Just getting back into working out again

Dezi Lauderdale

A day late to this workout. Ooh my arms are burning!! Great workout!

Julia Adams

Renée

Upper body on fire 🔥🔥🔥 Did this one at home, same efficiency than the gym. Awesome 👍🏼

Sarah

Selda

Arms are definitely a little shaky but made me day 2

Samantha Miner

Wow! The burn!
That narrow X wide hammer curl is killer 🥵 🔥 💪🏻

Lisa

Arms have never been my strong suit, definitely loved this burn!

Arlenis Dominguez

Brittany Lilly

wow. talk about an arm pump!!!! 💪🏽 feeling super swole hahahaha

Saryn Johnson

Allison

Those narrow x wide hammer curls are 🔥

Hayden02!

Briana

Why was jumping rope so much easier as a kid?! I’m going to feel this tomorrow. 🥴🤗 Really enjoyed the mix of resistance bands and free weights.

Kelley

Taylor Slough

T : BACK & ARMS					

WARM UP CARDIO:	
- JUMPROPE (OR CHOICE OF CARDIO) 5 MIN

SUPERSET:
- BANDED WIDE FACE PULL 3 x 18	
- TRICEP PUSH UP 3 x 12 (MODIFICATION IS PLACE HANDS ON A COUCH WITH FEET ON FLOOR (INCLINED) OR REST ON KNEES)
				
SUPERSET:
- BENT OVER REAR FLY 3 x 12 
- TWISTED CHEST PRESS 3 x 15
					
SUPERSET:
- NARROW X WIDE HAMMER CURL 3 x 15	
- INCLINE OVERHEAD ARM EXTENSION 3 x 15
					
- BANDED SEATED CROSSOVER 3 x AMRAP
(ALTERNATIVE IS PERFORM JUST ONE ARM AT A TIME)

• you can perform whatever cardio you’d like! I like to jump rope during upper body days and is a convenient option! But anything will do : treadmill, biking, jumping jacks, row machine, etc 

Take breaks when necessary but aim for 5 minutes of cardio warm up

Cardio - Jump rope

- Sit on Chair or Stability Ball with the end of the band in each hand 
- Thumbs facing inward 
- Pull ends of band back and in line with your head - elbows are leading the way! 
- Hold the squeeze for 2-3 seconds 



** For reference I’m using the grey band here

Banded Wide Face Pull

- 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

Tricep push up

Superset

• Dumbbells in hands, bend over 35-45 degrees, knees also bent  
• Bend at your elbows and lift dumbbells up and to the side, keeping shoulders down and neck relaxed 
• slowly relax your arms back to starting position

Bent over Flies

• Lie on a bench or the floor, dumbbells in hands 
• Press the dumbbells up and twist your wrists so your pinkies are touching at the top 
• As you lower your arms down, twist back to starting position

Twisted Chest Press

- Sitting on bench, hold weights down by side facing away from body 
- Bend at elbows to curl weights towards shoulders, keeping palms facing away from your body
- Lower back down and rotate hands so that palms face you as you curl up again 
- Keep spine long

Narrow x wide hammer curl

• Lay on an incline bench with dumbbell in both hands over head 
• Move elbows slightly behind your head so as to maintain resistance against your upper arms (triceps) 
• Bend at your elbows and lower the dumbbell behind your head (watch the bench)

Incline Overhead Arm Extension

- Anchor band low and sit on floor with feet in a V position 
- Cross band 
- Keeping arms lengthened and spine in neutral, lift arms in a diagonal line towards the ceiling 
- Squeeze into upper mid back

Banded seated crossover

W1/D2 Tuesday: Back & Arms {Home}

Great explanation and detail of what the challenge is! Ready to get started

Challenge Intro - Starts Mon July 18th!!

FAQ: Are there modifications/alternatives for each exercise?

FAQ: Can I add in another workout throughout the week?

If I do two home workouts and two gym workouts do I have to acknowledge complete on both for the specific day so it show the progress on both to show 100 perfect complete in the end?

Marilyn Valdivia

Great!!! I’ve got a plan❤️ I’m a day after everyone else, but otherwise right on time!

FAQ: Can I switch up the workout days each week?

For the home workout and the weights, you said a 10lb or 20lb is recommended?

FAQ: How is this a progressive strength training program?

So excited to be a part of another challenge. It’s not just about the transformation but also the community supporting each other virtually ❤️

Kelly

FAQ: How will winners be chosen?

FAQ: I don’t see the entire program? Am I missing something?

FAQ: I’m having technical issues with the app ?

I ordered my foot straps and the cute ptula headbands. Hoping they come in before Monday!!

Michelle VanHoose

FAQ: What equipment is needed for the home program?

Nice way to set a starting fitness point!

Gabrielle Krueger

Push ups: 1 full 18 knees 
Plank : 1 min 15 sec
Lunges: 63
Squat :53

Amanda Galvan

Great!!! I always doubt workouts with body weight but this was so good. Minimal yet so effective!

Pre-Challenge Strength Test

Starting this challenge over from the beginning and boy was this the workout that I needed!!!!!

Sasha

Michelle Vaquerano

Pascale

W1/D1 Monday: Glutes & Calves {Home}

These workouts take the life out of me🥺🥰

Jess

2nd time going through this challenge and this workout still kicked my butt! My legs are jello

W1/D3 Thursday: Legs {Home}

W1/D4 Friday: Full Body {Home}

Thank you Sami! Workouts haven’t been perfect but your programs have been the only ones I’m able to get through without pain.  This weekend I had the joy of being with my 2 month old niece, my almost 2 year old nephew and 7 year old niece. And although the following two days I was in pain from carrying and her and playing with the other two, it was so worth spending time with them ♥️♥️♥️

Nancy

W2/D1 Monday: Glutes & Calves {Home}

Natasha

W2/D2 Tuesday: Back & Arms {Home}

W2/D3 Thursday: Legs {Home}

I wasn’t in it today and this gave me the energy I needed!

Rebecca

W2/D4 Friday: Full Body {Home}

Did this as a make up session right after the new Monday workout…might need to be carried around for a day or two. 😭

W3/D1 Monday: Glutes & Calves {Home}

W3/D2 Tuesday: Back & Arms {Home}

Great workout… so nice to have  a workout works all the leg muscles instead of just walking lunges!!! My legs are 🔥

JESSICA

W3/D3 Thursday: Legs {Home}

Cassy

Alexandra

Missed this one so had to go back and do it on a rest day.. woa!!! I’m glad I got it in, so many moves that made my entire feel targeted! 😮‍💨

Sondra

W3/D4 Friday: Full Body {Home}

Just started back again after being sick! What a way to come back!!🔥❤️

The outside of my hips are burnin!! My gosh, good one!

W4/D1 Monday: Glutes & Calves {Home}

Domenique

I’m a few days behind because of work but this is a killer upper body workout

Courtney

W4/D2 Tuesday: Back & Arms {Home}

That leg day was rough! It got my heart rate up there and my legs are shaking. Proud of myself for completing it.

Kristy Arrowood

Felicia Santori

W4/D3 Thursday: Legs {Home}

Skye Beasley

Laura

Awesome !!❤️ I liked the diamond crunch at the end !!

W4/D4 Friday: Full Body {Home}

Kasey

W5/D1 Monday: Glutes & Calves {Home}

I can’t thank you enough for this and I don’t know what I’ll do when it’s over!

Erisa

W5/D2 Tuesday: Back & Arms {Home}

That leg day was a challenge. Feeling good about myself for accomplishing it.

This is the second time a Sami leg day make me want to 🤢 haha go heavy or go home 💪🏽

Megan

W5/D3 Thursday: Legs {Home}

Brought on the new year with this 🔥🔥🔥 workout

I got a love hate relationship with these full body days lol

W5/D4 Friday: Full Body {Home}

Killer on calves and glutes 😍 I’m a sweaty mess!

Celeste

Gluten and calves day felt great, but I felt the burn 🔥 on those calves rises 🦵🏼🦵🏼🔥🔥🔥🍑🍑

W6/D1 Monday: Glutes & Calves {Home}

Yikes that was a tough but good one. Nice start of the week for me, my arms are jello.

Debbie Ashmore

My legs are jello from yesterday and today my arms joined them.

W6/D2 Tuesday: Back & Arms {Home}

Like Whoa, best leg day yet🔥🔥🔥
For real a five ⭐️ leg day

W6/D3 Thursday: Legs {Home}

Hope

Finishing a challenge with a burner! 🔥

Christy

W6/D4 Friday: Full Body {Home}

Done ✔️ 
A little late due to being sick but finished strong! Thank you Sami for this 6 week challenge!

W1/D2 Tuesday: Back & Arms {Home}

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