Name: Playbook - Sami Bossert - W3/D4 Friday: Full Body {Home}
Uploaded: 2023-03-01T18:04:10.786Z
Duration: 45 min
Description: W3/D4 Friday: Full Body {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

A little late to this workout due to sickness but this was a killer full body! I loved it! My body is going to be sore tomorrow!

Briana

My little girl loved doing the walk out push ups and the plank tucks with me this morning!

Debbie Ashmore

I was on the go and wasn’t able to post nor take a pic. But it’s amazing how much one can sweat 😅

Marilyn Valdivia

Dorothy Surfus

Been slightly behind schedules been hectic so this was a great start to my Monday! Will be doing 2 workouts today to catch up!

Dezi Lauderdale

Great summary workout! I love the compound exercises!

Christina

Taylor Slough

another one that looked easy on paper but was far from it 💦🥵 keep em coming Sami!!! 👏🏽

Saryn Johnson

Love that every bit gets worked on this “Full Body” workout day! Even better that I can do it with some modifications on vacation!!!

Michelle

Ashley

Loved it so much I did it twice since I missed a day this week. I’m feeling x2!!!! 🥴🤩👏🏽

Gaby Mascorro

A M A Z I N G 🤩 The sweat be real! loved the low impact 🧗‍♀️ !

Allison

Ashley Strayhorn

4 months postpartum and my body is starting to feel good!

Carrie

Let me say this. I did NOT want to workout this morning. I wanted to eat something high in calories and read a book. Something involving minimal movement. 
But I freaking got it done. I didn’t like it. I am exhausted. But I am so proud of myself.

Nicole

Holy cow. That was a crazy good full body. 🥵🤗

When you are glad the exercises are timed because you all of a sudden can’t do walkouts like you could ten years ago😂😂 Everything hurts!!! In a beautiful way!

Brooke

That first exercise lunge walkout to push up was my all time favorite!!!! Great way to end the week :) loved it. Thank you Sami!!!!!!

Jennifer O

Not sure if its just Friday cause I'm feeling the best I have thus far in this challenge! Great workout, always love a good full body. I felt so strong!

Jessica Hauptmann

Tynetta Naytah

I'm so sweaty! 😆 Good workout to end the week and start the weekend!

Gabrielle Krueger

This workout was intense and without a doubt effective. I am drenched in sweat! Feeling strong 💪 😌 ✨️

Leticia Lopez

Lisa

Those mountain climbers were tough!! 🥵

Brandi

This workout killed me in the best way! Shaking and sweaty 🥵🔥❤️

Brenna

Sweatyyyy 🥵🥵🥵 feeling great after a 3rd week 🥰🥰🥰

F : FULL BODY FIRE
(SHOULDER & CORE FOCUSED)				

WARM UP CIRCUIT:
- JUMP ROPE 2 x 1 MIN
- SPEED STEP UP TO BACK LUNGE 2 x 30 SEC (EA) 
(USE A STEP OR STURDY CHAIR IF A BENCH ISN'T AVAILABLE, PERFORM EACH SIDE FOR 30 SECONDS)
					
GIANT SET:
- FB - ALTERNATING FRONT LUNGE X PLANK WALK OUT X PUSH UP 3 x 40 SEC		
- FB - LATERAL LUNGE WITH SIDE KNEE TUCK 3 x 40 SEC (EA)
- FB - SLD WITH SA FLY INTO BW LUNGE 3 x 30 SEC (EA)
- FB - SQUAT WITH ALTERNATING HAMMER PRESS TWIST 3 x 40 SEC	
					
TRISET:
- SWISS BALL THROW DOWN & EXTEND 3 x 30 SEC		
- SWISS BALL LOW IMPACT MOUNTAIN CLIMBERS 3 x 30 SEC	
- PLANK TUCK 3 x 30 SEC

USE A STEP OR STURDY CHAIR IF A BENCH ISN'T AVAILABLE, PERFORM EACH SIDE FOR 30 SECONDS

Jump rope

• Step up onto the bench with one leg, then knee tuck the other leg at the top 
• Bring the tucked knee leg down to the ground (gently) and using the other leg push back into a backward lunge 
• You’ll perform the same movements on one side for the recommended time, then repeat on the opposite side 

Notes:
• be gentle on the jumps 
• light on your knees 
• go slow to start
• focus on the bench to avoid a misstep !

**30 sec each leg**

Speed Step Up to Back Lunge

Warm up circuit

• Perform a front lunge on both legs then walk your hands out into a plank finishing off with a push up of your choice (can be tricep-focused or chest-focused)

FB - Alternating Front Lunge x Plank Walk Out x Push Up

• Rest dumbbell on shoulder for a comfortable position 
• Press leg out laterally (lateral lunge) and go down as low as possible with good form 
• Push off with your foot and as you stand back up, bring that same leg in to your side - squeezing your obliques and core

**don’t forget the other side

FB - Lateral Lunge with Side Knee Tuck

- Start with feet together, lift one leg to the back as you hinge forward into a SL dead lift  (lower weight to ground as you hinge) and hold 
- Perform a back fly (with a flat back) and return to stand 
- Step same leg back into a lunge as you simultaneously do a bicep curl (keep elbow in by side body) 
- Keep spine in neutral throughout

**don’t forget the other side

FB - SLD with SA fly into BW lunge

• Hold dumbbell in each hand and position at shoulder level 
• Squat down and as you lift yourself up, twist your torso to one side and press the arm up that’s in the front of the twist 
• lower arm, twist back to center and squat back down 
• repeat on opposite side 

** Start with lighter weight (note the higher reps) and add 5lbs or more with each set

If it’s a timed workout, go as hard as you can with proper form and document how many reps you can get in within the timeframe

FB - Squat with Alternating Hammer Press Twist

Giant set

• kind of like a weighted ball throw down but you continue to hold the ball in hands
• I want you to really engage your core as you pretend to throw down the ball from the stretch at the top 
• move as fast as you can

Swiss Ball Throw Down & Extend

Swiss Ball Low Impact Mountain Climbers

Plank Tuck

Triset

W3/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!!

Michelle VanHoose

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!!! ❤️‍🔥❤️‍🔥❤️‍🔥

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🥺🥰

Jess

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

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}

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}

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

Kelley

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.

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

Arlenis Dominguez

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!

W3/D4 Friday: Full Body {Home}

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