Name: Playbook - Sami Bossert - HIIT Sweat Sesh - Bench [30 minutes]
Uploaded: 2023-03-01T18:04:10.678Z
Duration: 30 min
Description: HIIT Sweat Sesh - Bench [30 minutes]

Allison

This workout isn’t for the lighthearted. Definitely an advanced circuit that requires balance, coordination and some high impact jumping . 

** don’t feel comfortable performing this workout? Not to worry, I’ve also created a lower impact, less risky workout !! 

Equipment:
Bench

• starting with both feet spread and straddling the bench 
• bend at the knees and jump up, bringing both feet together and landing gently on the bench 
• finish the move with a deep squat 
• then gently drop both feet back to the ground, being gentle on your knees and keeping a bend (avoid locking out)

** modification is starting in the deep squat position on top of the bench and alternate dropping one foot down onto the floor . Then bring back up and switch feet.

Bench Jumps - Advanced

• Similar to the bench jump except I want you to bend forward and using both hands, secure your upper body to the bench
• With one foot one either side of the bench, jump them both up and land on the bench 

This will engage your core and front delts while giving you some cardiovascular work 

** lots of times I’ll begin doing reps of this exercise then when I don’t trust myself to get a successful jump in or my form starts to waived, I’ll change to the lower impact option 

** lower impact option / alternative : instead of jumping both feet up onto the bench, bring one foot up at a time. No jumping required

Plank Bench Jumps

• Step up onto the bench with one leg, then knee tuck the other leg at the top 
• Bring the tucked knee leg down to the ground (gently) and using the other leg push back into a backward lunge 
• You’ll perform the same movements on one side for the recommended time, then repeat on the opposite side 

Notes:
• be gentle on the jumps 
• light on your knees 
• go slow to start
• focus on the bench to avoid a misstep !

Speed Step to Back Lunge

Pretty straight forward! 

Perform a burpee on the ground right in front of the bench (give yourself enough room to perform the burpee but be close enough to the bench to quickly transition into the bench jump

Notes: 
• light on your feet
• Keep a bend to your knees at all times 
• For all burpees, form is key! Keep your core engaged - avoid over- and under-arching

Burpee Bench Jump

- Keep your knee in line with your foot
- Come down with a slow controlled movement 
- Explode up bringing your front foot of the ground
- Land softly
- Complete desired reps then repeat on the opposite side

Bulgarian Jumping Split Squat

BENCH HIIT CIRCUIT

HIIT Sweat Sesh - Bench [30 minutes]

Rebecca

Amanda

I’m always looking for quick workouts now that I’m a mom of two. We have a cable machine at my work and some free weights both there and at home. I also have your resistance bands set. I’d love to see more variation of workouts I could do with those items in 30 mins or less. Love your workouts and Ptula brand! Also love your videos and your sweet family. ❤️

Beth

Back - Gym [30 minutes]

Jennifer

Great workout! A bit challenging but great!

Samantha

Always challenging no matter the minutes or format !

Paula

Bands - at home (30 minutes)

Love these workouts! Quick, feel the burn, and no excuse when crunched for time for me

Ivette Subock

Biceps & Triceps - Cable - Gym [30 minutes]

Robin Musilli

Biceps & Triceps - Gym [25 minutes]

Christine

Great quick full body! love the modifications!

Definitely made me work up a sweat on my lunch!  The pike and reverse dip were a bit awkward and not able to do them with my shoulders.

Kayla

Bodyweight - Home (30 minutes)

Pilar

Wohoo! I pared this workout with another under 30 workout and It feels so good! 🙌

Cables - at gym (30 minutes)

The sweat was reaaaal 💦💦💦👌🏽 Felt amazing after this quick workout 🤗

Sarah

Thank you for this great workout that doesn’t have burpees, push-ups or bulgarian lounges 😋🤩🤩🤩

Marcela

Dumbbells- Full body (30 minutes)

Sweaty! A good one for when your short on time 👏🏼

Haylie H

Tammy

Full Body - Dumbbells [30 minutes]

I love these 30-mins workouts! Please add more whenever you can 🤩🤩😍

Maryann

Great quick workout! Sweat ahead in 25m!!

Full Body - Home OR Gym [30 minutes]

Made this into a TABATA style workout 40sec on/ 20 sec rest for 4 rounds. Nice 16min workout  to fit my schedule today 😮‍💨 🙌

Christina

Kimberlee

Full Body with Dumbbells - Intermediate [30 minutes]

Good one, couldn’t set up the donkey kick so I subbed them for another move!

Leah

Joleana 

Do not sleep on this workout wow short but you will feel it.! Sammy you never fail me 🔥👍🏼😍

Joss

Glutes - Landmine Set Up [30 minutes]

Sami! I’m burnin…my glutes are burnin lol

The sweat 💦 is REAAAAL 🔥🔥🔥🔥🔥
Loved that quick and efficient  glutes workout 👌🏼

Wow that was short and straight to the point! I loved it!

Glutes ONLY - Gym [30 minutes]

Loved it. Added elastic bands to the last one 😍

Sarah Lucero

Perfect hotel gym workout…especially after a road trip 🔥🍑

Cassey

Glutes at home  [30 minutes]

Just what I need to bring some change into my life 
Thank you!

Tanya

Loved this one! finished in 26 minutes with minimal rests! 🥵

HIIT at Home (30 minutes)

30 minutes never felt longer! Great workout!

Pattye

You weren’t playing around with this one. I would love to see a whole section dedicated to HIIT & LIIT.

Tynetta Naytah

Wowsers 🥵 can’t think of a better way to get off the cardio machine for once! 🔥👏🏻

Paxton

HIIT at Home - No Impact, No Equipment [30 minutes]

This was a great work out- even modified the bench plank and included a push up with each one and did it for a minute! Sweat in 23 minutes Yess!!!

Great intensity but easy on the knees. I will be coming back to this one!

Dezi Lauderdale

LIIT Sweat Sesh - Bench [30 minutes]

Landmine set up - at gym (30 minutes)

Great sweaty burn! Love lifting heavy on this one!

Love this quick, effective leg/glue workout!

Legs with Dumbbells [30 minutes]

Outdoor Full Body Blast - Bodyweight Only

Definitely made that side booty burn 🔥

Jonica Mincheski

Did not realize how much my outer glute gets neglected until this! Definitely going to be a regular!

Outer Glutes & Thighs [30 minutes]

Still loving this one! Increased weights as I have went too!

Megan

Shoulder Smash - Dumbbells - Gym (30 minutes)

Wow! That felt great! I finished with two sets of assisted pull-up! Great way to get this morning starting! 🙌

Shoulders & Back - Cables - Gym [30 minutes]

Jacque

Shoulders & Triceps - Home [30 minutes]

This was a good one for a heavy shoulder day 🥵

Amber

Shoulders - Barbell & Bands [30 minutes]

🤩 great workout for the shoulders! Would love some tips for modifications for those tricep push-ups, if we’re not good at them 🤪

HIIT Sweat Sesh - Bench [30 minutes]

Community

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