Name: Playbook - Sam Sweeney - W4/D1 Bodyweight Bootcamp
Uploaded: 2023-06-03T13:16:10.449Z
Duration: 40 min
Description: W4/D1 Bodyweight Bootcamp

This was so good! Very challenging but such a great workout!

Carmen B

Gabrielle

This is probably my favorite workout so far. I made modifications for lack of room to do 9m of work but still kicked my ass without feeling like death, 🤣

Megan

Lindsay

Just what I needed to get the blood flowing when I’m traveling and have no gym access!

Katie

My morning is officially off to a GREAT start❤️‍🔥

Krystal

Sean

Approx 6-7rds 
Let’s get the day started^~^

yangBAE

I enjoyed this one. Kept the heart rate up 🤘🏼

Nicole

4 stars, cus I’m dying! 5 stars for a heck of a workout.

Erika

Week 4: Day 1: Bodyweight Bootcamp 
Instruction: 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. V-ups 10 reps 
2. Lateral Plank Walks 10 yds

- Begin in a supine position with arms and legs extended
- Lifting your legs up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat

V Ups

- Holding a high plank position 
- Walk your hands and feet laterally

Lateral Plank Walk

AMRAP Pair 1

- PAIR 2: 5 MIN- AMRAP 
1. Mountain Climbers 12 reps total 
2. Walking Sneaky Lunge 10 yds

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- Perform walking lunges while walking on your tip toes

Walking Sneaky Lunges

AMRAP Pair 2

- PAIR 3: 5 MIN- AMRAP 
1. Cocoon roll + superman 3 reps total 
2. Reverse Bear Crawl 10 yds

- Lying on your back with your arms and legs lifted off the floor slightly 
- Tuck your knees toward your chest
- Use your hands to hug the knees
- Extend back out
- Rollover onto your stomach
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Roll back to starting position and repeat

Cocoon Roll to Superman

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

Reverse Bear Crawl

AMRAP Pair 3

- PAIR 4: 5 MIN- AMRAP 
1. Squat Jacks 10 reps 
2. Long Jump Burpee 10 yds

- Staying in a full squat position
- Jack your feet out and in
- Repeating sequence for time or reps

Squat Jacks

- Perform a broad jump using your arms for momentum
- Land softly
- Place your hands on the floor to perform a burpee
- Repeat

Long Jump Burpee

AMRAP Pair 4

- PAIR 5: 5 MIN- AMRAP 
1. Burpee 6 reps 
2. Crossover plank walk 10 yds

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

BW Burpee

- Holding a high plank position 
- Walk your hands and feet laterally crossing your hands as you move

Crossover Plank Walk

AMRAP Pair 5

- PAIR 6: 5 MIN- AMRAP 
1. Staggered Push Ups 6 reps 
2. Backward Frog Hop 10 yds

- With one hand positioned for a regular push up and the other for a tricep push up
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
- Switch your hand positions and repeat

Staggered Push Ups

- Staying low
- Place your hands on the ground
- Jump your feet backward
- Move your hands back toward your feet and repeat the sequence moving backward

Backward Frog Hop

AMRAP Pair 6

W4/D1 Bodyweight Bootcamp

Xenia

Lorena

Great workout with my 14yr old daughter 😅😅

Heather

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

W1/D6 Optional Steady State Cardio

Caroline

Kiki

W1/D7 Gut Check Challenge

Kept on progressing in the rounds throughout the sets!

Kate

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.

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.

W4/D1 Bodyweight Bootcamp

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