Name: Playbook - Sami Bossert - W2/D4 Friday: Full Body
Uploaded: 2023-03-01T18:04:10.698Z
Duration: 45 min
Description: W2/D4 Friday: Full Body

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

Skye Beasley

Susana

Chelsea

Good one I could do from home in a pinch! ❤️😅

Emily

Jodi

Blood pumping total body killer, never sweat so much in my life as during these workouts 🥵

Tonya

Maybe adding more high intensity moves to this one?  I added kettlebell swings to get my heart rate up a bit more.

Heather

Holy cow. Saving this one for a hard sweat when I don’t have a lot of time 😅 killer hiit

Holy crappers! That giant set was wild! But went quick and feel like I worked super hard💪🏼❤️

Jonica Mincheski

This was 🔥 a good sweat! Had to do this workout today cause I had no time last week but I got it done! Feels so good afterwards! 🙌

Samantha

Brandi

Maria

This looked easier than it actually was🥲🔥

Paige

Oof way more on the triceps, definitely underestimated the tridip/glute bridge combo

Hope

Laura

Glad I took a rest day between this one and leg day 🥵  I did manage to get through it all, though 🎉

Christy

The most "glowing" I've been so far. Might be the effort put forth or heat being added elements, but I'm going for the great movements 🥰

Megan

Had to push through the last set but got through it! 💪🏼

Diana

Robin Musilli

I had to modify the last exercise in the giant set because my arms are too short and a🍑🍑 is too big! I did triceps dips instead!

Elizabeth

Does it count if my weight for the day was a ten month baby (23lb) 🥹😅 had to work a little harder to keep her stable during the bridges. 😆

Pibeny

Brittany Lilly

Paula

Alainah

I thought some of these moves were going to be SUPER awkward but I did them with good form 😱
I couldn’t do 15lbs on one of them but tried to compensate with 20lbs on the other. Thanks Sami! It was an arm killer 😆👏

Tammy Jean

2nd attempt and finished this time! Still had to modify as some of the moves were a little awkward. Feeling stronger, and SWEATIER, than I did yesterday. Thanks, Sami!

Karina frazier

Devan Hodlik

Good workout! Especially for the lower part🙌

Rose

I really pushed myself today and I feel great  what a way to end the week 🔥🔥🔥

Michele

Please stop making full body day so leg/booty heavy coming off from a leg day. Would love to give my legs a break! Had to quit after 1 round, just was not in love with this one.

Daniela

To say I’m drenched after this one  is an understatement

Stacie

Tiffany

Sarah Lucero

Felt great to move after yesterdays leg day. Sneaking lil arm pump in todays and all around great full body session!

Cassey

That quickly proved what a good leg workout I had yesterday 😅🔥🔥🔥. I love it!!

Alanah

Loved this full body day. Such good variations.

Brandi Schmidt

Very challenging workout today! But still pushed through 👊🏼

Great workout! Quick and effective! 🔥💪🏻

Sara Thompson

Lorraine

Some of these exercises were kind of awkward to perform and didn't feel like I worked out correctly. That being said, still got a sweat for those I could do!

Michelle

I'm still sore from yesterday so these lunges killed me on the first rep haha I couldn't do the tricep dip hip thruster. I felt my form was super off so I did tricep dips instead!

Jess

Good workout! Quick pump and sweat session ❤️

Paxton

Love full body workouts and this was no exception 😅🔥🔥🔥

Christina

Selda

Breann

F : FULL BODY FIRE
(SHOULDER & CORE FOCUSED)				

WARM UP CIRCUIT:
- FB - ALTERNATING BALL SLAMS	2 x 30 SEC	
- SPEED SQUAT WITH ALTERNATING TWIST 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

- Holding a ball, find a deep squat 
- Lift the ball in a circular motion to one side 
- When you get the ball above your head, slam it down to the ground 
- Repeat this action on the other side 
- Perform with precision and speed

FB - alternating ball slams

Speed Squat with Alternating Twist 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

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

Melissa Bailey

FAQ: Are there modifications/alternatives for each exercise?

Thanks for the reminder not to be a couch potato.

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🎉

W2/D4 Friday: Full Body

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