Name: Playbook - Sami Bossert - W4/D4 Friday: Full Body
Uploaded: 2023-03-01T18:04:10.803Z
Duration: 45 min
Description: W4/D4 Friday: Full Body

Leslie

Holy shit!!! That was insane 🔥🔥🔥 this is the 2nd time through this challenge and It's more challenging than the first time

Skye Beasley

What a nice session. Quick but so efficient

Emily Avila

Susana

First full workout since I had the flu and I’m a sweaty mess but so needed this.

Emily

Sarah Styers

Alexandra

Paula

If I’m not sweating I feel I did nothing. But I was drenched 🥲

Pibeny

So efficient and effective!! Saving for later!

The “looks like I already showered” type of sweat 😪. Holy smokes

Chelsea

Went super fast! But still sweat my ass off🥵

Jonica Mincheski

That plank move.  Super hard for me.  Everyday is a challenge, but a good one 💪

Christy

Every time I think the workouts can’t get better, they do!

Stephanie

Diana

Had my friends do it with me and we are all dead!!!!🔥🔥🔥🔥

Love the ⏱ seconds and the timer- helped me get through it! 💪🏼

Robin Musilli

Whole body is on fire!! 🔥🔥 whooo!!! Feeling alive 💓

Sara Thompson

Love these quick sweaty full bodies. Squats were killer after leg day though. 🔥🙌🏻

Michelle VanHoose

Jaclyn

This one takes no prisoners 🥵🔥 but this one shows how you don’t need a lot of time to get in a great workout! 30 minutes flat for me!!

Paxton

Nehq

Megan

You look at these fullbody day workouts and think oh wow this won't take too long, it's a short day! And then 30-40 min later you're sprawled on the floor in a puddle of sweat dying (in the best way 😅)

Alainah

Karina frazier

Great work out, I suck on lateral lunge with side tuck🙈

Selda

the combos! I ended up not using time it wasn’t long enough so did 12-14reps each

Hailea

Heather

Definitely gonna feel this tomorrow 🥵🥵🥵🥵

Brittany Lilly

Susan Coleman

Great way to end the work week! Always love full body friday!

Stacie

Quick efficient and quite the sweaty workout! those Diamond crunch are the best new exercise for me

Hailey

Brandi Schmidt

What a great day finish the week! Great full body workout! Sweating like crazy! Week 4day4 feel so dang good 💪🙌

Samantha

It should be illegal to do this many squats the day after leg day. My legs were done before I even started🤣 feeling the burn in all the right places today.

Tonya

What the almond crunch?!? I felt so weird but the burn was definitely there !

Gina

Jess

Christina

Breann

It’s a wonder what a good workout will do for the head!! I love full body Friday! Sami makes you work for that sweat 💜🔥😘

Alanah

This workout was incredibly healing for me today!

Sarah Lucero

I hated it! Which means it was great lol.

Sarah

That core work at the end was awesome!!! Full body is now ready for a rest day :)

Cassey

Michelle

Great full body! I love core focused workouts, excited to do more of these 🥰🥰

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

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

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🎉

Pre-Challenge Strength Test

Eileen

Catherine

First workout with Sami and I think I’m here for it 🔥🍑

Amanda

W1/D1 Monday: Glutes & Calves

Sophia

Holy arms!!! I have never sweat so much on an arm day. Great workout.

Kristy Arrowood

W1/D2 Tuesday: Back & Arms

Kate

Morgan

Rebecca

W1/D3 Thursday: Legs

Oh yeah!!! One of my favs 🍑💪🏼💁🏻‍♀️

Terri

Great full body! Got it done at home at Saturday morning.

Hannah

W1/D4 Friday: Full Body

Ally

W2/D1 Monday: Glutes & Calves

Juliann Myers

W2/D2 Tuesday: Back & Arms

Love0918

W2/D3 Thursday: Legs

I'm so sweaty.... That felt so good after the day I've had.

W2/D4 Friday: Full Body

W3/D1 Monday: Glutes & Calves

W3/D2 Tuesday: Back & Arms

2nd time doing this work out and my legs are still on fire.. so hard but so good

W3/D3 Thursday: Legs

These full body workouts are no joke! 😅

W3/D4 Friday: Full Body

I loved all of the hip work today. Feeling strong all over using this program. Thank you!

W4/D1 Monday: Glutes & Calves

Ednita

W4/D2 Tuesday: Back & Arms

I am exhausted, but super energized at the same time!

Hope

Bianca

W4/D3 Thursday: Legs

Quick and amazing! Way to start out your day!!

Alicia

W5/D1 Monday: Glutes & Calves

W5/D2 Tuesday: Back & Arms

Caroline Torres

W5/D3 Thursday: Legs

Great workout. Nice to do one at home 😅👍🏽

W5/D4 Friday: Full Body

Had to use lighter weight cause still sore from the other leg workouts lol!

W6/D1 Monday: Glutes & Calves

Im starting to feel stronger. More comfortable lifting a little bit heavier. Nothing crazy but I would be too uncomfortable lifting more then 8# weights now I’m confident enough to lift more. Do less reps but lift more. 💪🏽 thanks Sami!

W6/D2 Tuesday: Back & Arms

Machines not a available but made it work. Quad burner!

Had some speed bumps but we are finishing this 🔥

Paige

W6/D3 Thursday: Legs

Thank you so much for these 6 weeks. I feel so much stronger and I didn't have to kill myself in the process to do it.

Best of cardio and strength! Sweating head to toe 🔥

W6/D4 Friday: Full Body

22 modified push ups
1 min 11 sec plank
30 lunges each side in 2 mins
42 squats in 2 mins

I had improvements! That’s all that matters!! Thanks Sami for your help! 🫶🏼

Finally finished the post challenge test. Before; push ups- 22full modified 8, plank holds- 3minuets, lunges- 61, squats- 67. Now push ups-29, plank holds- 3minutes, lunges- 69, squats- 80 I’ve improved compared to the beginning still more to improved! This was an amazing challenge and I can’t wait till the fall ch challenge.

W4/D4 Friday: Full Body

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