Name: Playbook - Sam Sweeney - W2/D1 Bodyweight Bootcamp
Uploaded: 2023-06-03T13:16:10.319Z
Duration: 45 min
Description: W2/D1 Bodyweight Bootcamp

Xenia

Serena

Kept on progressing in the rounds throughout the sets!

Kate

Woah Nellie!!! Bring on the heat. 3.5R - 4R each interval. Holy moly. Sweat!!! 😅

Jacky

Ellie

Nikki

Haley

Did so much better this week than I did week 1! Made modifications only bc I didn’t have the space at my crowded gym this week.

Megan

Audra

Added a 2 minute break between sets and found it way easier to have better form throughout the workout, and a better mindset.

Hannah E

Needed that Full Body/HIIT to sweat of some STEAM 🥲

Christina

After coming home from work, it’s nice to not have to think about what to do for a workout! Saves a lot of time for me!! Thank you:)

Carissa

Just did this with my mission team in Mexico! Was the perfect workout when you have no equipment! 👍🏻

Corinne Wickline

So freaking hard in the best way. Thankful for the playlist on this one 🎸🤘🏻🎶

Sydney

Nani glover

I couldn’t do the long jump 😩 I didn’t want to wake up my kids 😆 So I did a pendulum squat with my foam roller 🤘🏼

Krystal

Would love some options to push myself a little more cardiovascular-wise!

Jillian

yangBAE

Natalee

Molly

Mandy

Kaleigh

Omg…. PHENOMENAL 🥵😱😕💪🏼💪🏼💪🏼💪🏼

Cydney

Adriana

Elie

Justine

Week 2: Day 1: Bodyweight Bootcamp 
Instruction: Set your timer for 6 minutes per pair of exercises. Within each 6 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: 6 MIN- AMRAP 
1. Butterfly Crunch 12 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: 6 MIN- AMRAP 
1. Walking Plank + Walkout 8 reps 
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: 6 MIN- AMRAP 
1. Sit Up to Hip Up 12 reps total 
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: 6 MIN- AMRAP 
1. Step Up Squat 10 reps 
2. Long Jumps 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: 6 MIN- AMRAP 
1. Half Burpee 8 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: 6 MIN- AMRAP 
1. Hand Release Push Ups 8 Reps 
2. Side Squat 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

W2/D1 Bodyweight Bootcamp

Lorena

Great workout with my 14yr old daughter 😅😅

Heather

W1/D1 Bodyweight Bootcamp

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

W1/D6 Optional Steady State Cardio

Caroline

Kiki

W1/D7 Gut Check Challenge

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.

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.

W2/D1 Bodyweight Bootcamp

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