Name: Playbook - Sami Bossert - W4/D2 Dumbbells / Step Or Bench
Uploaded: 2024-01-01T23:52:04.688Z
Duration: 70 min
Description: W4/D2 Dumbbells / Step Or Bench

Jessica Hauptmann

A perfect full body workout at home! I haven’t sweat so much at home.

Briana

- Fb double lateral lunge into sa wide press 3 x 40 sec
- Pike push up modification 3 x 40 sec
- Fb mountain cumber x half burpee x box jump 3 x 40 sec
- Incline tricep push up 3 x 40 sec
- Fb alternating sumo step up into squat with calf raise 3 x 40 sec
- Fb bear into plank with straight arms 3 x 40 sec
- Fb plank with knee tap into kickback 3 x 40 sec

- Stand in a lateral lunge stance with your hips square (one foot turned out slightly and other foot parallel) 
- Holding a weight in opposition, shift your hips back as you bend at the knee of the turned out foot to come into lateral lunge 
- Pulse 2x and then return to stand as you reach the weight above you in a diagonal line (palm faces away) 
- Keep spine long throughout and squeeze glutes at the top

FB - double lateral lunge into SA wide press

- With knees on bench and hands on floor, bend at elbows to lower yourself into push up position 
- Keep chin tucked and core engaged

Pike push up - modification

- Find a plank with hands on an elevated surface 
- Run knees in 2x and jump into squat/half burpee position 
- Jump squat onto elevated surface and back down to return to plank 
- Keep spine in neutral and core activated throughout

FB - mountain climber x half burpee x box jump

- Come into plank with hands on bench 
- Pull the navel to spine as you lower into a pushup position 
- Keep elbows in by the side body and shoulder pressed down

Incline tricep push up

- Start in a squat on an elevated platform  
- Keeping one foot on the elevated surface, pivot outward and come into a squat (one foot up and one foot down) 
- Pivot back to original squat  and as you come to stand, reach arms overhead and go into a calf raise
- Repeat on other side 
- Keep weight evenly distributed in each squats and your spine lengthened

FB - alternating sumo step up into squat with calf raise

- Start in quadruped and lift knees off the ground about an inch 
- Keeping core activated, walk out into plank position (keep arms straight)
- Reach one arm forward and then the other (keep hips as still as possible) 
- Walk back to starting position w/ knees hovered just above the ground

FB - bear into plank with straight arms

- 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

W4/D2 Dumbbells / Step Or Bench

Such a great workout! Took me about 35-40 minutes to complete. I am definitely out of shape and have not worked out since my second trimester (my daughter is now 15mo). Super excited to reclaim my body!

Astrea

Jacque

Sharyl

W1/D1 Bodyweight

Ran out of time to finish. Great work out and will be doing this one again to finish

Allison

Solid full body workout. I utilized the rest timer and completed the workout in about 35 minutes!

Samantha

W1/D2 Dumbbells

Molly

Overall a good workout! It took me about 30 minutes to complete utilizing the rest timer. I think I just prefer other ab workouts over bands, but love the challenge to try something different anyhow!

Good workout overall. Okay if you only have bands however was hoping for workouts where the bands really shined. About half the moves I preferred with dumbbells or bars and felt a little awkward with the bands.

Lisa

W1/D3 Resistance bands

Overall a solid workout— definitely don’t underestimate it! I struggled a bit with the compound tricep moves, but split them up and did triceps dips instead.

Didn’t think that was gonna be as tough as it was!

Stacie

Leticia Lopez

W2/D1 Bodyweight / Glute Band

Christina

I thoroughly enjoyed this workout! Took roughly 35-40 min and got a good sweat.

Good lord!  My glutes are on fire.  I was able to get through the workout thinking this isn’t so bad but the next day my glutes are screaming 🔥

Kelly

W2/D2 Dumbbells / Gluteband

Beautiful Fall day to workout with this great app and workout!

Beth

Great workout! If we could have check marks for the # of rounds on each exercise & the ability to go circle back to the beginning that would be awesome.

Richaela

W2/D3 Dumbbells / Step Or Bench

Perfect from home workout when I’m home with a sick kiddo 🙌

Catalina

Awesome variety! Someone commented on the timer not matching the videos, I don’t think that’s the intention. Awesome set!

W4/D2 Dumbbells / Step Or Bench

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