Name: Playbook - Sami Bossert - W4/D4 Friday: Full Body {Home}
Uploaded: 2023-03-01T18:04:10.824Z
Duration: 45 min
Description: W4/D4 Friday: Full Body {Home}

Skye Beasley

Laura

Awesome !!❤️ I liked the diamond crunch at the end !!

Maryann

Definitely saving this one. It was 🔥🔥🔥

Felicia Santori

Megan

Domenique

Amazing cardio workout but still managed to make me feel like I’m targeting specific muscles!

Richaela

Dorothy Surfus

The superset is so effective and hits all muscle groups

Anna luise

Love a good burn! Husband said he really felt this one!

Jacque

Did somebody say FULL BODY?! loved it! 🔥

Arlenis Dominguez

Allison

Core is definitely on fire 🔥 right now! Great workout!

Dezi Lauderdale

I love these full body workouts. Specifically the timed sets. It helps me to focus entirely on my form instead of being preoccupied with counting reps.

Nicole

Lauren

Lisa

full body fridays are a love hate relationship 🫠😮‍💨 my shoulder and abs were definitely targeted! 💪🏼

Sondra

Combining the 2 hardest exercises (mountain climbers and burpees) took a minute to get down but made me feel so strong doing together!!!

Jennifer O

Traci

That was great! My muscles are shaking😁

Bianca

LOVE the dedicated ab exercises in this workout! Great day definitely felt it 🔥

Amanda Moreno

Great end to the week! Really liked the combo moves.

Anne

My favorite are full body days forsure!! 🔥

Jessica Hauptmann

Gabrielle Krueger

Hated to love it so much! Did the main set 3 times 😅

Ashley

Short and sweet but powerful! 😌🫶🏽

Gaby Mascorro

This has been my favorite workout thus far!!

Kassandra Soto

Those last two really upped the sweat levels. Pretty sure I could flood the desert with this sweat.

I’ve never been able to do mountain climbers (body shape) until today!! I don’t know why I never thought of an incline! Woohoo! Also, those planks😂🤣killer!

Brooke

F : FULL BODY FIRE
(SHOULDER & CORE FOCUSED)				

WARM UP CIRCUIT:
- HIGH KNEE TOE TAPS - LOW IMPACT 2 x 30 SEC		
- PLANK BENCH WALKOVERS 2 x 30 SEC	
					
SUPERSET:
- FB - DOUBLE SQUAT WITH DB PRESS 3 x 30 SEC	
- FB - DOUBLE BENT OVER FLY X DL X DOUBLE SQUAT 3 x 30 SEC	
					
- ALL IN 1 CIRCUIT 2x	
					
ABS SUPERSET: 
- STEP UP PLANK 2 x 45 SEC	
- DIAMOND CRUNCH 2 x 45 SEC

• this is the lower impact version of our typical high knee toe taps

High Knee Toe Taps - Low Impact

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

- Stand with feet a little wider than hips distance 
- With weights at your shoulders, lower into a deep squat and pulse 2x
- In an explosive manner, come back to stand and raise arms overhead keeping the shoulder pressed down (palms face inward) 
- Keep spine in neutral throughout and squeeze glutes at the top

FB - Double squat with DB 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

Superset

• 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

FB - Inclined Mountain Climber x Burpee

- Hinge at the hips 
- Explode forward with your hips, core is engaged 
- Engage your glutes as your hips come forward 
- Raise the dumbbell(s) to about shoulder height

Can perform this with one heavier dumbbell or two. Notice a slight rounding to my upper back and keeping my chin slightly tucked helps engage the glutes more

Dumbbell swings

• 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

All in 1 Circuit

• in a plank position, place hands on a slightly elevated surface (I’m using a heavy dumbbell - make sure it’s heavy and there’s no chance of falling)
• one hand at a time, lower yourself so both hands are on the ground, still in a plank 
• avoid twisting your hips and using momentum - core should be engaged and stabilized 
• place 1 hand at a time back on the dumbbell or elevated surface

Step up Plank

• Lay flat on the floor, knees flared out and feet together 
• with arms straight - crunch up and try to touch hands to feet, keeping lower back on the ground and lower spine pulled in the floor 
• exhale and contract your pelvic floor during the crunch, inhale and release your pelvic floor at the bottom

Diamond Crunch

Abs Superset

W4/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?

Marilyn Valdivia

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

Briana

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}

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}

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! 😮‍💨

W3/D4 Friday: Full Body {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}

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

W4/D3 Thursday: Legs {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 💪🏽

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.

Debbie Ashmore

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

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!

W4/D4 Friday: Full Body {Home}

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