Name: Playbook - Sami Bossert - W3/D4 Friday: Full Body
Uploaded: 2023-03-01T18:04:10.770Z
Duration: 45 min
Description: W3/D4 Friday: Full Body

Rebecca

These full body workouts are no joke! 😅

Amanda

Hannah

Emily Avila

Susana

Hope

Laura

Perfect full body for a beautiful Saturday!

Sarah Styers

I knew I made this a fave for a reason🤗💪

Krystle

Paula

Started thinking this was easy. Now I wiggle to walk.

Pibeny

What a bloody way to end the hard ass week I had with a brutal full body workout!! ❤️❤️❤️🔥🔥🔥🔥😴☠️

Skye Beasley

Beat my last drip record with this one 🤣🥵🥵🥵🥵

Jonica Mincheski

It’s a good thing I stayed hydrated today because it’s no long in my body 😂 💦

Brianna

Paige

I was out of breath pretty much the entire time 🥵🥵

Christy

Awesome! More cardio which is nice once a week instead of always making your muscles go jiggly 😛

That triset burrrrrrrned!!! Whew! Go proud that I finished thought 🙌🎉

Tammy Jean

Full body banger! Low the low impact! 👌🏼

Elizabeth

Brittany Lilly

My knee is still bothering me so I lowered my weight on the lunges. I felt strong and did unmodified pushups today. Great way to end week 3!!

Michelle VanHoose

Michelle hernandez

Loved all the mobility moves! One of my top 5 workouts from you Sami!

Robin Musilli

I AM SO SWEATY!!! Short but VERY intense.  I recommend 10 minutes of HIIT in the treadmill before to add to the sweatiness

Carmen

Holy sweating like crazy! Short but super effective!!

Alainah

Maria

LOVED this one! Been waiting for these moves 🔥

Megan

This one was the hardest yet 🥵🔥👏🏻

Paxton

Amazing! I’m literally drenched on sweat!

Stephanie

Daniela

Incredible! Thank you for my bonus Saturday workout! My official rest day was yesterday! Long work week!

Michelle

This is one of my favorites I’ve done, so weird because I love them all. But this one has cardio and weights!!! Love it

Karina frazier

Seriously feeling it everywhere! What a perfect end to week 3!

Sarah Lucero

Nadine

Stacie

Jess

So much sweat in such a short period of time.😂😅

Brandi Schmidt

Susan Coleman

I have a harder time with these full body days. More cardio that I’m not a fan of! Makes it a good challenge.

Amber

Jaclyn

Sweaty, shaky, and satisfied! That workout was what I needed to wrap up week 3!

Hailey

Perfect full body session. Got me moving and that core circuit was a nice challenge at the end!

Cassey

Great way to end the week! Hell of a workout! Drenched in 😅 feel so good though! Looking forward to what next week brings in store! Week 3day4 🙌👌

Samantha

This was great! I love these workouts where I get in and get out of the gym and feel like I got a great workout!! Happy Friday

Bailey

This was a fun, but tough one. I like the movements that combined multiple exercises into one! This kept my heart rate up the entire time 🥵

Tonya

Really loved the complexity of the full body days! It’s a change in routine. My body had not moved like this so much in so long.

Lorraine

F : FULL BODY FIRE
(SHOULDER & CORE FOCUSED)				

WARM UP CIRCUIT:
- JUMP ROPE 2 x 1 MIN
- PLANK BENCH WALKOVERS 2 x 30 SEC		
					
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

Jump rope

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

• 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

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.

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🎉

W3/D4 Friday: Full Body

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