Name: Playbook - Sami Bossert - W2/D4 Friday: Full Body {Home}
Uploaded: 2023-03-01T18:04:10.711Z
Duration: 45 min
Description: W2/D4 Friday: Full Body {Home}

Haylie H

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

Rebecca

Jess

Laura

Maryann

This one is going in the favorites if it's not marked already!

Megan

Fun work out to redo while we wait for the fall challenge 🔥🔥🔥

Alexandra

Dynette

Domenique

Kasia

Nicole

Woooooo! That was a great one! Definitely a full body burn!

Brianna

That killed…I don’t think I can say anymore. The dips…ugh!😂😂😂

Brooke

Pretty good… that was a nice little wake up!!

Kelley

Dorothy Surfus

it took me all weekend to get this done, but so glad i did!!! nice little sweat to get me going into the week 👏🏽

Saryn Johnson

Love this full body! Feeling every movement

Jacque

Those backwards tabletops were hella rough 😳 made it drenched

Samantha Miner

Dezi Lauderdale

Today was my thurs and Friday! Killed it!

Arlenis Dominguez

Krista

What a great sweat 😅 to start the day!!!!! Full body workout done!!!

Marilyn Valdivia

Absolute struggle street today but somehow managed to get through it. You’re a miracle worker.

Great low impact but a high sweat impact😂

Ashley

LET ME TELL YOUUU!!!! That 3rd and 4th round of the giant circuit 🥵🥵 🔥 somehow I got a second wind and finished strong!

Jessica Hauptmann

Emily

Feeling stronger…and oh so sweaty! 💫

Michelle

Great combos and movement. First time doing a full exercise based on time and not reps and it was a good switch up

Lisa

Krystal

I could definitely feel the tingle all over. Quads are getting stronger though!

Felicia

I do better with reps versus timed but man this after leg day was a little rough but glad I pushed through.

Michelle VanHoose

That reverse bent knee dip set my arms ablaze ❤️‍🔥

Mikaela

This was such a fun workout! Such a great way to end the week

Gina

Couldn’t do the last move. I just don’t have the arm strength. It was a great full body workout though!

phew! Great workout that targeting some key areas. Took it slow to focus on form and man it made a difference!!

Sondra

Dropped a star bc the last guys I didn’t enjoy. Not saying not good, just really hard!!!! Nice quick efficient workout as always though!

Jennifer O

The best workout I’ve had in a long time ! 😮‍💨

Nrita

Nice ending to the week! Feeling so good and strong 💪❤️

Happy to of moved my body today! Great full body workout 💃🏻

Gaby Mascorro

Taylor Slough

This was a tough one! Definitely felt a good burn!

Gabrielle Krueger

Leticia Lopez

Christine

That burn is so good! One of my fave workouts you’ve posted so far Sami! Loved it, worked up such a sweat! 🔥

Brenna

Shauna

It's was great.  I just couldn't do the last plank move.  Just wish there was a modified.  I ended up doing standard tricep dips.  Other than that...fantastic!

Krystle

F : FULL BODY FIRE
(SHOULDER & CORE FOCUSED)				

WARM UP CIRCUIT:
- BACKWARD LUNGE WITH CROSSBODY TWIST 2 x 30 SEC	
- STABILITY BALL WOOD-CHOP LATERAL LUNGE  2 x 30 SEC	
					
GIANT SET:
- FB - DB GOODMORNING WITH TRICEP EXTENSION 4 x 40 SEC	
- FB - SINGLE ARM PRESS X STATIONARY LUNGE 4 x 30 SEC (EA)
- FB - SQUAT WITH SWING FRONT RAISE INTO FRONT PRESS 4 x 40 SEC	
- FB - GLUTE BRIDGE WITH OVERHEAD EXTENSIONS 4 x 40 SEC	
- FB - REVERSE BENT KNEE PLANK WITH DIP 4 x 40 SEC

• Lift stability ball over head 
• As you push one leg back into a backward lunge, bring the ball down in front of your chest with straight arms and twist across your front leg 
• Keep core engaged and shoulders down 
• Don’t forget the other side!

Backward Lunge with Crossbody Twist

• Wide foot stance 
• Raise stability ball over head, core engaged 
• Bend one knee as you lean over to that side, lower and twist the stability ball across your body
• Press yourself back up and straightening your leg, ball lifts back up over your head
• Repeat on other side

Stability Ball Wood-chop Lateral Lunge

Warm up circuit

• Place heavy dumbbell (15-45lb) behind your head with bent elbows
• Feet should be shoulder width apart with a slight bend to your knee
• Rest dumbbell on back as you hinge at your hips. Pressing your butt and lowering your upper body
• coming back up to the top, straighten your elbows and press the dumbbell up to the ceiling

FB - DB Goodmorning with Tricep Extension

FB - Single Arm Press x Stationary Lunge

- Holding one weight and with feet turned out, come into a deep squat and keep arms straight as you you lower weight towards the ground 
- As you raise, swing the weight forward as you pull it into your chest to press overhead 
- Pull the weight back into your chest and repeat 
- Keep feet stationary and spine in neutral

FB - squat with swing front raise into front press

• lay on your back, feet wider than hips, toes pointed out
• hold dumbbell above chest, slight bend to your elbows 
• squeeze glutes and thrust up
• holding the glute squeeze, lower dumbbell over and behind head, tapping it on the ground 
• raise it up over your head to finish above your chest, then lower glutes to touch the ground 
• repeat

FB - Glute Bridge with Overhead Extension

- Hands directly under shoulders with fingers pointed toward your glutes
- Keep a bend to your knees, feet flat on the floor

FB - Reverse Bent Knee Plank with Dip

Giant set

W2/D4 Friday: Full Body {Home}

Joleana 

Shannon

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?

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!

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!

Monica

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}

BuRnEr!!! ❤️‍🔥❤️‍🔥❤️‍🔥

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

Briana

W1/D3 Thursday: Legs {Home}

Priscilla Velazquez

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 ♥️♥️♥️

Susan Coleman

Nancy

W2/D1 Monday: Glutes & Calves {Home}

Natasha

W2/D2 Tuesday: Back & Arms {Home}

W2/D3 Thursday: Legs {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

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}

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

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 💪🏽

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!

W2/D4 Friday: Full Body {Home}

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