Name: Playbook - Sami Bossert - W6/D4 Friday: Full Body {Home}
Uploaded: 2023-03-01T18:04:10.903Z
Duration: 45 min
Description: W6/D4 Friday: Full Body {Home}

Hope

Finishing a challenge with a burner! 🔥

Felicia Santori

Christy

Last day!! I feel strong 💪🏼 and proud!!!! I remember starting to not only lose weight but to make this a lifestyle. Thank you Sami and the rest of this amazing support system I had throughout this last 6 weeks…

Marilyn Valdivia

first challenge is DONE!!! wow. so damn proud of myself. thank you Sami for the past 6 weeks!!!!

Saryn Johnson

Jacque

Amazing 6 weeks of AMAZING workouts. This full body blast was a cherry topping.

Sondra

Nicole

What a way to end, SOAKED in sweat. Loved this challenge, really glad I did it!!!

Jennifer O

wow and just like that 6 weeks is done! This has been an amazing program! i feel like i am stronger (physically and mentally) than i have been in over 3 years! Can't wait for the fall challenge but in the mean time will continue with weekly workouts by Sami 🤗🔥🏋️‍♀️

Allison

Great full body workout. The last set was a burner and hard for me but I pushed myself through it. Burned about 250 calories on this workout!! 🙌🏼

Briana

Thank you Sami!! First challenge ever completed!! I have reached so many mental goals through this six weeks. Thank you for caring enough to put a program together that is doable and attainable.

Oh my gosh, this was amazing 🤩 can’t wait for the next one, Sammy🙌🏻thank you! Before this I could not complete at least three trainings a week, but this challenge kept me motivated

Ana Grace

Super sad 😢 lol really enjoyed the challenge can’t wait til fall 💪🏼❤️

Dorothy Surfus

Workout was amazing but I struggled to find the energy 🥵🥵🥵. Got it done though 😊

Susan Coleman

Traci

Taylor Slough

Anne

Gahdamn!! The last fierce Friday got me swwwweating. Big time.

The "All In" circuit.. had me SWEATING! 🥵🥵

Jessica Hauptmann

Last day of the challenge, I finished every workout and I’m proud.

Tynetta Naytah

Anna luise

I made sure to soak it all in and enjoy my last workout for this challenge. Feeling amazing!

Gaby Mascorro

Whew that was intense! Great way to end this challenge! 🔥

Gabrielle Krueger

I thought I was not going to make this workout this really pushed me out of my comfort.

Karina frazier

Amazing challenge! so proud of myself for completing it all and never giving up! Thank you so much, Sami! Can’t wait for the fall challenge! Let’s go 🔥💪🍑

Alexandra

F : FULL BODY FIRE
(SHOULDER & CORE FOCUSED)				

WARM UP CIRCUIT:
- SQUAT DUMBBELL SWINGS 2 x 30 SEC	
- PIKE PLANK WALK OUT TRICEP PUSH UP 2 x 30 SEC		
					
TRISET:
- FB - DOUBLE SLD X CLEAN X SQUAT 3 x 50 SEC	
- FB - DOUBLE SQUAT X 180 JS (JUMP SQUAT) 3 x 50 SEC	
- FB - DOUBLE LATERAL LUNGE INTO SA WIDE PRESS 3 x 50 SEC		
					
- ALL IN 1 CIRCUIT 3x

** if this move is used during warm ups, keep the weight light and focus on form and warming up your entire body. If it’s within a workout, you can add 5-20lbs more to really make it challenging ** Never compromise on form !! 

- Feet should be wider than shoulder width stance 
• Hold dumbbell in both hands 
• Squat (keeping core tight and shoulders relaxed) and keep arms down
• As you lift yourself up, swing the dumbbell out and in front of you 
• maintain control over the entire movement

Squat Dumbbell Swings

Pike Plank Walk Out Tricep Push-up

Warm up circuit

- Standing in front of a bench, hold weights at shoulders as you lower and tap glutes to bench (keep weight in heels) 
- As you come back to stand, lower weights from shoulders and perform a deadlift, pulsing 2x at the bottom (palms facing shins) 
- Clean by pulling elbows up and rotating the weights back to your shoulders as you stand (palms face each other)

FB - Double SLD x clean x squat

• Place dumbbell between legs, perform two squats holding dumbbell
• Gently lower to the ground and perform a 180 jump over the dumbbell 

** modification - avoid the jump squat and just perform double squats

FB - Double Squat x 180 JS (Jump Squat)

- 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

**Don’t forget the other side

FB - double lateral lunge into SA wide press

Triset

• 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

W6/D4 Friday: Full Body {Home}

Joleana 

Shannon

Great explanation and detail of what the challenge is! Ready to get started

Dezi Lauderdale

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?

Great!!! I’ve got a plan❤️ I’m a day after everyone else, but otherwise right on time!

Brooke

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

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 ♥️♥️♥️

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}

Maryann

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

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}

Domenique

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}

Skye Beasley

Laura

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

W4/D4 Friday: Full Body {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 💪🏽

Megan

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

Arlenis Dominguez

W6/D3 Thursday: Legs {Home}

Done ✔️ 
A little late due to being sick but finished strong! Thank you Sami for this 6 week challenge!

W6/D4 Friday: Full Body {Home}

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