Name: Playbook - Sami Bossert - W1/D4 Friday: Full Body {Home}
Uploaded: 2023-03-01T18:04:10.660Z
Duration: 45 min
Description: W1/D4 Friday: Full Body {Home}

Sasha

Priscilla Velazquez

Jess

Kristina

Nancy

Jera Donner

Alexandra

Dynette

Angela Sekerak

Francesca

So so good! Sore from leg day yesterday but it felt good today!

Monica

Felt soo good after the leg burn from the day before

Debbie Ashmore

Shannon

Natalie Massa

This workout was so balanced! I feel like I really did hit every muscle in my body!

Madison

Deanna Pazos

Day 4 done!!! Whoop 🙌🏼 whoop 🙌🏼

Brianna

Kathlene Massuere

I had a pretty rough week so ending it with this workout is going to turn things around for next week, I know it! Thank you!

Erisa

Day 4 accomplished: down-pouring sweat! Such a good workout

Samantha Miner

Celeste

😮‍💨😮‍💨😮‍💨 perfect full body workout. All targets were hit, body is feeling 🔥

Sondra

Sandra

Drenched in sweat 🥵 those shoulder workouts are awesome!!

Taylor Slough

Michelle VanHoose

Great full body to finish off the first week!! 💪🏼

Chelsea

Amanda

Katie

Saryn Johnson

Holy moly that squat super set 🔥 death by Sami😅

Ashley

Michele

Always love a good full body workout!! 🔥

Jessica Hauptmann

Arlenis Dominguez

So good. What a great finish to the week!

Nicole

Don’t care for all the compound movements.

Katrina

Oh geez…killer! Those planks showed me how much work I still have to do!

Brooke

Just what I needed today to wrap the week! Sets flowed so naturally

Lisa

Talk about full body! My legs are super sore! This workout was great hit all areas!!

Briana

Skye Beasley

I’m pretty sure my legs are going to fall off, staple workout 💪🏼

Brittany Lilly

Great after that rough leg day! Loved it, I feel so strong!

Really good workout! Shoulders and “abs” on fire !!

Dorothy Surfus

Omg them double fly x DL x double squats were real

Kelley

Favorite workout of the week! Great exercises and love how it targeted so many different muscle groups! Thanks for a great first week of workouts Sami (Sistay)!

Allison

The sweat sure sneaks up on you! Ouch 💪

Krystal

F : FULL BODY FIRE					
(SHOULDER & CORE FOCUSED)					

WARM UP CIRCUIT: 
- HIGH KNEE TOE TAPS - LOW IMPACT 2 x 30 SEC	
- PLANK BENCH WALKOVERS 2 x 30 SEC		

- SHOULDER CIRCUIT - FULL BODY DUMBBELLS 3x
					
SUPERSET:
- FB - DOUBLE SQUAT WITH DB PRESS (DUMBBELLS) 3 x 10
- FB - DOUBLE BENT OVER FLY X DL X DOUBLE SQUAT (DUMBBELLS) 3 x 10
					
ABS TRISET :
- SINGLE LEG TOE TAP (BENT KNEES) 3 x 30 SEC
- PLANK WITH KNEE TAP INTO KICKBACK 3 x 30 SEC
- PLANK HOLD 3 x 45 SEC

• this is the lower impact version of our typical high knee toe taps

High Knee Toe Taps - Low Impact

Modification / Alternative to the Plank Bench Jumps 

• With both feet on one side of the bench, leaning forward and holding both hands onto the bench, lift one foot up onto the bench, then the other foot onto the bench. Then move the first foot down to the other side of the bench followed by the 2nd foot 
• Repeat back to the other side of the bench

Plank Bench Walk Overs

Warm up circuit

** if this move is used during warm ups, keep the weight light and focus on form and warming up your entire body. If it’s within a workout, you can add 5-20lbs more to really make it challenging ** Never compromise on form !! 

- Feet should be wider than shoulder width stance 
• Hold dumbbell in both hands 
• Squat (keeping core tight and shoulders relaxed) and keep arms down
• As you lift yourself up, swing the dumbbell out and in front of you 
• maintain control over the entire movement

Squat Dumbbell Swings

• seated with a dumbbell in each hand, press up into a shoulder press, back to starting position and right into a W press (press up and slightly away from your body - making a W with your arms

• as the reps drop, increase your weight by 2-5lbs with each set

Press x W Press

• Position yourself in a lunge position with a wide stance 
• Hold onto a dumbbell in the hand on the same side as the front foot 
• Lunge down and as you lift yourself back up, perform a bicep curl
• At the top of the lunge, press the dumbbell up and overhead  

** complete 1 arm before starting the other side

Lunge x SA Curl into Hammer Press

Shoulder Circuit - Full Body

- Stand with feet a little wider than hips distance 
- With weights at your shoulders, lower into a deep squat and pulse 2x
- In an explosive manner, come back to stand and raise arms overhead keeping the shoulder pressed down (palms face inward) 
- Keep spine in neutral throughout and squeeze glutes at the top

FB - Double squat with DB press

- Hinging at hips, perform a bent over fly (elbows reaching towards the ceiling/sky as you squeeze into your back)
-  Lengthen legs as if you were completing a deadlift rep and then find a deep squat (arms lengthen and weights hang by side) 
- Feet track under your hips and stay grounded for the entire exercise

FB - Double bent over fly x DL x Double squat

Superset

• Keep your lower back on the ground, pull your lower spine toward the floor and keep your core engaged
• Bend knees at a 90 degree angle
• Inhale while both knees are bent 
• Slowly lower one foot to the ground - during this descent, begin to exhale and keep core engaged, pelvic floor engaged (pull that blueberry up)
• Tap the floor with your foot and raise it back up to starting position and finish the exhale
• At the top, inhale and relax your pelvic floor

Single Leg Toe Tap (bent knee)

- On elevated surface, come into a forearm plank 
- Alternate let lifts (1x) 
- Alternate knee drops (1x)
- Keep hips stable and you move

Plank with knee tap into kickback

- position yourself in a plank position
—> hands directly under shoulders, eyes looking down, core is engaged and body is in a straight line 
—> modification:  is drop down to knees
—> alternative: drop down to your elbows if your have any issues with your wrists

Plank Hold

Abs Triset

W1/D4 Friday: Full Body {Home}

Joleana 

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

Dezi Lauderdale

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!!

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!!!!!

Michelle Vaquerano

Pascale

W1/D1 Monday: Glutes & Calves {Home}

BuRnEr!!! ❤️‍🔥❤️‍🔥❤️‍🔥

Haylie H

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

Rachel

W1/D2 Tuesday: Back & Arms {Home}

These workouts take the life out of me🥺🥰

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

W1/D3 Thursday: Legs {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 ♥️♥️♥️

Susan Coleman

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}

Maryann

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

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! 😮‍💨

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}

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!

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!

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.

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/D4 Friday: Full Body {Home}

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