Name: Playbook - Sami Bossert - W1/D4 Friday: Full Body
Uploaded: 2023-03-01T18:04:10.602Z
Duration: 45 min
Description: W1/D4 Friday: Full Body

Oh yeah!!! One of my favs 🍑💪🏼💁🏻‍♀️

Rebecca

Terri

Great full body! Got it done at home at Saturday morning.

Hannah

Samantha

Ally

I always workout in the morning bc I don’t have the energy to come home after teaching all day to workout. But today, was a rough day in the classroom, enough to push me to get a workout in after. This was the perfect thing I needed!!

Tamara

Susana

Hope

Sweaty little start to my Friday! This is the perfect workout if you need a workout but don’t really have a lot of time!! 45 mins and I’m TOAST!

Sarah Styers

great shoulder focused full body!! love all the fluid motions hitting multiple muscle groups in one lift!

Emma

This was the best way for me to get back into my health!!! I am definitely sweaty!!!!

Sasha

Another killer full body! Just what I needed to put in my Friday step!

Sweating just the same the second time around!! 😅

Sara Thompson

Such a perfect quick burner when you’re short on time

Stacie

First week completed! Loving this program can’t wait to see my progress by the end

Jodi

Those w shoulder presses get me everytime!

Megan

Taylor

This full body workout kicks my butt!! Its probably my favorite 😍

Jenn

Playing catch-up! Sweating like crazy here today!! 🥵🥵🙌🏻🙌🏻

Michaela

Michelle

Cynthia

Destanie

Stefanie

Ednita

Such an amazing workout! I’m hurting so bad but in a good way! 😰💪🏼

Nicole

So so good but totally killed me after doing that leg day the day before😅

Jonica Mincheski

Abigail

I almost didn’t do it after falling asleep with my sick toddler at 8pm, got up at 1am and finished it 😵 glad I did it! It was hard but left me super pumped, gonna try to go back to sleep now 😆

Fiorella

I really didn’t want to do that workout but I did it anyways and I feel so great now! Glad I pushed through!

Kasia

Tricia

Not as hard as the others but still grateful!

Running a little behind on the program so I’m glad I was able to do this gym workout at home!

Maria

Brandi Schmidt

Sweat body sesh 🥵💦💦💦💦 Loved the low rep that allowed me to challenge myself with the weights 💪🏼🔥

Sarah

When I saw the moves, I immediately thought, "nope. Not for me. I can't do that. My body can't."

But I ignored that thought and tried it. Doing these things I didn't think my body could do is really freeing and eye opening. The combo moves were nuts. I thought I'd have a hard time keeping track but I just had to focus. It's almost meditative 😅😆

Brenda

Still had to modify a bit, but still showing up

Christy

LOVE LOVE LOVE this full body!!! I liked that it incorporated move we die earlier in the week to help with more practice on form and muscle memory 🙌🏻

Alyssa

Sweat sweat sweat. This one was nice a quick, great for a friday

Carmen

Perfect Saturday morning full body 🤌🏼

Sami! You are a beast! I don’t know how you do it, but I hope to be just like you when I grow up! 🙌
Hardness level = 💯

Tammy Jean

Oh boy, this was tough on already sore legs. I feel like my upper body had more to give but my lower body couldn’t keep up. Definitely kept the heart rate up though!

Tonya

Def thought it looked easy but I’m def dripping with sweat and dead!!!

Thank you!!

Breann

Loved this work out! It was a great summary workout for the first weeks challenge!

Christina

Wow the fact that I can feel my target muscle working is amazing.. great workout Sami 🔥

Joss

Great workout. Haven’t left one yet not sweating. And that’s saying something for me!! 🥵🥵

Mary

Well this workout was a sneaky little B! I was drenched!! ❤️

Elizabeth

At first the compound movements were difficult to figure out, but once I got it it felt great and I felt strong! Also I think my. Eyelids are sweating🥵🥵😆😆💪🏽💪🏽

Anessa

Rita Schreiber

Alanah

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 SUPERSET :
- SINGLE LEG TOE TAP (BENT KNEES) 3 x 30 SEC
- PLANK WITH KNEE TAP INTO KICKBACK 3 x 30 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

Abs superset

W1/D4 Friday: Full Body

Ready to start 8/18 just found your program

Yaney

Great! Looking forward to this challenge 😆

Amanda Moreno

Kaitlan

Challenge Intro - Starts Mon July 18th!!

Marilyn Valdivia

Emily

Melissa Bailey

FAQ: Are there modifications/alternatives for each exercise?

Thanks for the reminder not to be a couch potato.

Jess

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

Thanks for clarifying this! This was my biggest question!

Good to know, my schedule can be a little crazy!

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

FAQ: How is this a progressive strength training program?

I love that this challenge isn’t 100% about the physical changes. I can’t wait to see changes in my body, but I’m also looking forward to holding myself accountable!

Can’t wait ! Meal prepping for the week today !

Sthefany O

I love the “extra” things we need to do to win.This will definitely help everyone stay consistent! And help others come out of their comfort zone. (Like myself!)

Ashly

FAQ: How will winners be chosen?

I love that I’m able to see what I’m suppose to do for the week and plan accordingly!

Awesome ! That way I can prepare for the week of what day I’m doing what :)

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

Thank you for being so available to answer our questions!

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

Juliana

Jamie

21 incline push-up 
1:08 tall plank
64 back lunges
56 squats

Ready to crush this challenge for 2023🎉

Chelsea

Pre-Challenge Strength Test

Eileen

Catherine

First workout with Sami and I think I’m here for it 🔥🍑

Amanda

W1/D1 Monday: Glutes & Calves

Sophia

Holy arms!!! I have never sweat so much on an arm day. Great workout.

Kristy Arrowood

W1/D2 Tuesday: Back & Arms

Kate

Morgan

W1/D3 Thursday: Legs

W2/D1 Monday: Glutes & Calves

Emily Avila

Juliann Myers

W2/D2 Tuesday: Back & Arms

Love0918

W2/D3 Thursday: Legs

I'm so sweaty.... That felt so good after the day I've had.

Skye Beasley

W2/D4 Friday: Full Body

W3/D1 Monday: Glutes & Calves

W3/D2 Tuesday: Back & Arms

2nd time doing this work out and my legs are still on fire.. so hard but so good

W3/D3 Thursday: Legs

These full body workouts are no joke! 😅

W3/D4 Friday: Full Body

I loved all of the hip work today. Feeling strong all over using this program. Thank you!

W4/D1 Monday: Glutes & Calves

W4/D2 Tuesday: Back & Arms

I am exhausted, but super energized at the same time!

Bianca

W4/D3 Thursday: Legs

Leslie

Holy shit!!! That was insane 🔥🔥🔥 this is the 2nd time through this challenge and It's more challenging than the first time

What a nice session. Quick but so efficient

W4/D4 Friday: Full Body

Quick and amazing! Way to start out your day!!

Alicia

W5/D1 Monday: Glutes & Calves

W5/D2 Tuesday: Back & Arms

Caroline Torres

W5/D3 Thursday: Legs

Great workout. Nice to do one at home 😅👍🏽

W5/D4 Friday: Full Body

Had to use lighter weight cause still sore from the other leg workouts lol!

W6/D1 Monday: Glutes & Calves

Robin Musilli

Im starting to feel stronger. More comfortable lifting a little bit heavier. Nothing crazy but I would be too uncomfortable lifting more then 8# weights now I’m confident enough to lift more. Do less reps but lift more. 💪🏽 thanks Sami!

Pibeny

W6/D2 Tuesday: Back & Arms

Machines not a available but made it work. Quad burner!

Had some speed bumps but we are finishing this 🔥

Paige

W6/D3 Thursday: Legs

Thank you so much for these 6 weeks. I feel so much stronger and I didn't have to kill myself in the process to do it.

Best of cardio and strength! Sweating head to toe 🔥

W6/D4 Friday: Full Body

22 modified push ups
1 min 11 sec plank
30 lunges each side in 2 mins
42 squats in 2 mins

I had improvements! That’s all that matters!! Thanks Sami for your help! 🫶🏼

Jaclyn

Finally finished the post challenge test. Before; push ups- 22full modified 8, plank holds- 3minuets, lunges- 61, squats- 67. Now push ups-29, plank holds- 3minutes, lunges- 69, squats- 80 I’ve improved compared to the beginning still more to improved! This was an amazing challenge and I can’t wait till the fall ch challenge.

W1/D4 Friday: Full Body

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