Total Body Challenge (Hands-Free) Total Body Challenge (Hands-Free)

Total Body Challenge (Hands-Free)

By Sami Clarke

Equipment Needed: Booty Band, Chair I am very passionate about helping people and making my workouts simple and effective. I created my Total Body Challenge to prepare you for every holiday, vacation and momentous occasion to come. This challenge is a series of full body, lower body, upper body and cardio workouts. There are 10 unique workouts in total. You can challenge yourself to complete each of them back to back, or simply complete them in the timeframe that suits you best! All you will need for this plan is your amazing self, a booty band and a chair. We are tapping into our potential and focusing on maximizing our efficiency, this means workouts under 30 minutes and a ton of results. This challenge is you vs you, with a little help from me!

All 21 Days

Full Body Full Body

Full Body

30 min - Day 1

Lower Body Lower Body

Lower Body

30 min - Day 2

Full Body Full Body

Full Body

30 min - Day 3

Upper Body Upper Body

Upper Body

30 min - Day 4

Cardio Cardio

Cardio

30 min - Day 5

Full Body Full Body

Full Body

30 min - Day 6

Lower Body Lower Body

Lower Body

30 min - Day 7

Full Body Full Body

Full Body

30 min - Day 8

Upper Body Upper Body

Upper Body

30 min - Day 9

Cardio Cardio

Cardio

30 min - Day 10

Full Body Full Body

Full Body

30 min - Day 11

Lower Body Lower Body

Lower Body

30 min - Day 12

Full Body Full Body

Full Body

30 min - Day 13

Upper Body Upper Body

Upper Body

30 min - Day 14

Cardio Cardio

Cardio

30 min - Day 15

Full Body Full Body

Full Body

30 min - Day 16

Lower Body Lower Body

Lower Body

20 min - Day 17

Full Body Full Body

Full Body

30 min - Day 18

Upper Body Upper Body

Upper Body

30 min - Day 19

Full Body Full Body

Full Body

30 min - Day 20

Cardio Cardio

Cardio

30 min - Day 21

About Your Trainer
Sami Clarke

Sami Clarke is a Colombian-born, LA-based model and health, wellness and fitness coach who is dedicated to guiding people toward their best selves. After much trial and error, Sami finally found the perfect workout routine that helped her create the physique she desired. Sami's personal training regimen is designed to develop long and lean muscles in all the right places, and she uses her social media platforms to share her routine with the world. She believes in a holistic approach to wellness and connects her fitness routine with clean eating and the nourishment of her mind, body and soul. After much success with selling her fitness and meal plan e-books on Instagram, Sami has made a name for herself in the fitness industry. Sami designed her Body Glow by Sami Fitplan to give both women and men the tools they need for a long, lean and defined body. This is the plan that worked for Sami and she knows it will work for you, too.

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