Name: Playbook - Sami Bossert - W4/D3 Dumbbells / Couch/Seat/Step/Bench
Uploaded: 2024-01-01T23:52:04.694Z
Duration: 60 min
Description: W4/D3 Dumbbells / Couch/Seat/Step/Bench

Jessica Hauptmann

Gina

- Fb deep squat with shoulder press 2 x 45 sec
- Fb double bent over fly x dl x double squat 2 x 45 sec
- Fb squat with swinging front raise into front press 2 x 45 sec
- Weighted alternating jumping lunge with pulse 2 x 25 sec each side
- Fb side tricep press x complete clams 2 x 45 sec each side
- Fb bear plank with alternating tuck 2 x 45 sec
- Rotating step up squats 2 x 45 sec
- Bench toe taps 2 x 45 sec

- With feet together, keep heels on ground as you hinge at the hips and lower into a deep squat 
- As you squat, tap weights on the ground and keep them as close to your body as possible (palms facing body in hammer curl position)
- As you raise to stand, press overhead and rotate palms so they are facing out 
- Keep spine in neutral throughout

FB - deep squat with shoulder press

- Hinging at hips, perform a bent over fly (elbows reaching towards the ceiling/sky as you squeeze into your back)
-  Lengthen legs as if you were completing a deadlift rep and then find a deep squat (arms lengthen and weights hang by side) 
- Feet track under your hips and stay grounded for the entire exercise

FB - double bent over fly x DL x double squat

- 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

- Holding weights at each shoulder perform jumping lunges with a double pulse at the bottom of each rep

Weighted alternating jumping lunge with pulse

- Lay on side stacking both the knees and hips 
- Press top hand into the ground as you lift the lower shoulder up about 6", activating the tricep 
- Return to start and lift top knee towards the ceiling and then back down 
- Keep hips stacked as you move

FB - side tricep press x complete clam

- Start in quadruped with knees hovered above the ground (bear plank) 
- Bring one hand to opposite foot as you bring knee into your chest 
- Repeat tap on other side and return to bear plank 
- Lower triceps towards the ground into a half pushup (squeeze elbows into side body as you lower)

FB - Bear plank with alternating tuck

- Start in deep squat with both feet on bench and weights resting on shoulders 
-Step one foot down and rotate outwards into a squat
- Keep core engaged as you move

Rotating step up squats

- Tap foot to bench, alternating sides 
- Move as quickly as possible 
- Actively engage core

Bench toe taps

W4/D3 Dumbbells / Couch/Seat/Step/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/D3 Dumbbells / Couch/Seat/Step/Bench

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