Name: Playbook - Sam Sweeney - W1/D1 Bodyweight Bootcamp
Uploaded: 2023-06-03T13:16:10.123Z
Duration: 60 min
Description: W1/D1 Bodyweight Bootcamp

Xenia

Lorena

Great workout with my 14yr old daughter 😅😅

Heather

Had to workout at home today. Lotsa crazy weather sooooo……🤢. Nuffff said

Jenn

Wow. Total zinger! I’m doing this series to kick off 2024 and burn off some weight. If day 1 is any indication, this series delivers!!

Stephanie

Karen

This was the first workout my husband of 10 years did with me. I smiled the entire time.

Crystal Duchesneau 

sheila

Good ass kicker! Ready to get back in shape from these workouts!

Amazing! This was my first time doing one of your workouts. Sweating buckets! Thank you!

Omg I loved this!!! I forgot how much I have missed this stuff!! 🔥🔥🔥🔥

Getting back at after having baby #3! This was a perfect start 🙌🏼

Aimee

Such a satisfying workout; amazing the burn you can get from just body weight

Kimberly

Allison

I did 3 amrap sections with body weight. So 15mins total workout but was super tough.. got a taste of my fitness level.. it'll just keep getting better ☺️

Shrutika

Lisa Keskey

Carrie

Brooke

Kate

NiCoalle

I'm definitely out of shape.. haven't trained in a while. Could only manage 3 sets per pair and definitely not AMRAP on the last 2 pairs 😅

Sara

Julie

Kelly

Great when you have no equipment!! Loved it

Meagen

Špela

Roxy

Loved this workout perfect for a sore everywhere kind of day workout 🤣

Chrissy

Gracie

Elizabeth

Francesca

Ohhh this is a bit spicy. Looking for a little body weight instead of straight cardio for recovery today. Nice and easy but sweaty!

Brandi

Hi,

I totally forgot how much I love your workout plan. I’ve you workouts in PDF but I’m willing to join the app now. Thank you 🥰

Naomi

Wow who knew bodyweight workouts would kick my butt just as much as lifting a bunch of weight 🥵

Katie

Amazing! I have lost my consistency lately with 10 million life things getting in the way. This was my first workout (outside of BJJ) in 2 weeks. Thought this app would be helpful in getting myself back on routine… this workout was Killer.

Erika

That was awesome it’s 6 degrees in nyc today and I’m sweating like crazy

ingrid

Briana

Gabrielle

Fun, doable, and it pushed me. Loved it!!! I’m dripping sweat 😓

Beckie

Love the increase of intensity through the progressions

Good homework routine when you are sick! 💪🏽😅

Amie

Jenna

Wow!!! All the sweat!  Loved it! 🔥🔥🔥

Felt amazing! First workout in the books ✅

I needed this! So good before the holidays!

Lindsay

I’ve been more focused on strength that I really let my cardiovascular system/stamina decline. This started out easy and ended up really tough. Loved it. Great way to get back to it.

Megan

Lexi

I had a baby 11 months ago and this was a great start to get back into it

Beth

Sydney

Maybe alternative exercises to the ones given. I’m just coming back after my back going out, so some of these caused pain, so I did other things. I know you’re not catering to those with back issues, but alternatives would be cool. If you have them and I missed them. Apologies!

allison

Connie

Week 1: Day 1: Bodyweight Bootcamp
Instructions: Set your timer for 5 minutes per pair of exercises. Within each 5 minute period get through the pair of exercises with the reps listed as many rounds as possible (AMRAP) with as little rest as possible. Completing all 6 pairs will complete this full body workout. Rest 1- 2 minutes between each pair.

- PAIR 1: 5 MIN- AMRAP 
1. Butterfly Crunch 10 reps 
2. Inchworm Walkout 10 yds

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly Crunches

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Keeping your legs straight walk your feet up to just behind your hands
- Repeating the sequence moving forward

BW Inchworm Walkout

AMRAP Pair 1

- PAIR 2: 5 MIN- AMRAP 
1. Walking Plank + Walkout 6 reps total 
2. Walking Lunges 10 yds

- From elbow plank position 
- Walk your hands up to high plank 
- Walk your hands froward to an extended plank
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Walking Plank w/ Walkout

- Start with hands at your head 
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Walking lunges

AMRAP Pair 2

- PAIR 3: 5 MIN- AMRAP 
1. Sit up to hip up 10 reps 
2. Bear Crawl 10 yds

- Bend your legs and place feet firmly on the ground to stabilize your lower body
- Place hands at your temples
- Curl your upper body all the way up toward your knees
- Lower yourself back down
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Sit Up to Hip Up

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear Crawl

AMRAP Pair 3

- PAIR 4: 5 MIN- AMRAP 
1. Step up squat 10 reps 
2. Long Jump 10 yds

- Starting on your knees
- Walk your feet up into a low squat position
- Reverse the movement back down to your knees
- Repeating the sequence for time or reps

Step Up Squat

- Crouch into a squat position and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly

Long Jump

AMRAP Pair 4

- PAIR 5: 5 MIN- AMRAP 
1. Half Burpee 6 reps 
2. Duck Walk 10 yds

- From push up position 
- Lower bringing your body down to the floor
- Keeping your legs straight 
- Hop forward placing your feet on the floor
- Hop feet back out to starting position

Half Burpee

- Sit back into a wide toed out squat
- Staying low walk your feet forward taking big steps

Duck Walk

AMRAP Pair 5

- PAIR 6: 5 MIN- AMRAP 
1. Hand Release Push Ups 6 reps 
2. Side Shuffle 10 yds

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

BW Hand Release Push Ups

- Sit into a squat position 
- Shuffle laterally 
- Keep your hips down and toes pointed forward

Side Shuffle

AMRAP Pair 6

W1/D1 Bodyweight Bootcamp

Serena

Ok this was fire 🔥 I didn’t know what to do for full body HITT today. I came across this one… Sooo goood, thank you Sam!!!💪

Pascale

Only did half for my add on for hiit/ cardio did leg day in get strong at home week 2 🥵

Lauren

W1/D3 Heavy HIIT

30 minutes I didn't push too crazy outside at baseball practice so I did 5 rounds.... I'm proud because I was going to rest today 😝

Sovi

Sarah

W1/D5 AMRAP Endurance

20 min elliptical; 20 min 10% incline walk … I get bored easy with indoor steady state cardio

Zachariah Burdick

Krystal

W1/D6 Optional Steady State Cardio

Caroline

Kiki

W1/D7 Gut Check Challenge

Kept on progressing in the rounds throughout the sets!

W2/D1 Bodyweight Bootcamp

Ran out of time! 😭 finished 4 of the 6 tri sets in 45. Needed 28 more min at least

Brutal, it was 10x worse. Did the running back to back 😪

Chimena

W2/D3 Heavy HIIT

6 rounds within 47 minutes! And i am drenched!

W2/D5 AMRAP Endurance

So I did 30 minutes because tomorrow is going to be a killer day

Krystal Gomez

20 min stair stepper, 20 min infrared sauna.

yangBAE

W2/D6 Optional Steady State Cardio

45 mins completed 21 reps of reverse bp and 21 reps of pike press. Dead

I did pull ups and lunges. Made it all the way down to 15 for both. Pull ups were killing me.

W1/D1 Bodyweight Bootcamp

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