Name: Playbook - Sami Bossert - Outdoor Full Body Blast - Bodyweight Only
Uploaded: 2024-04-11T16:27:14.740Z
Duration: 15 min
Description: Outdoor Full Body Blast - Bodyweight Only

🔥most successful hotel room workout ever

Jennifer

Haylie H

Do this workout anywhere ! 

This workout will absolutely get your heart rate up and burn some calories in just 15 minutes!!  

And no equipment necessary!! 

I also incorporated lighter impact / modifications to each of these exercises. Leave a review if you like this layout!!

This is a fabulous no equipment circuit you can do anywhere !! 

I offered a higher impact as well as a lower impact modification so this workout can be done by any and all of you !!

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

** Modification is remove the jump and alternate stepping your foot out toward your side - maintaining the bend to your knees

Jumping jacks

- Begin with both feet around shoulder width apart and you squatting down just slightly with upper body leaning forward slightly. 
- Perform a backward lunge on each leg, staying pretty low in the movement
- Come back to starting position and launch up to the sky in a jumping squat
- Maintain a bend to your knees during the squat and be light on your feet 

** Modification is to not jump off the ground

FB - Alternating Back Lunge x Jump Squat

- Begin by standing in an upright position, feet directly under shoulders 
- Connect with your core as you alternate bringing one knee up toward chest and then the other 
- Speed up the movement and add in a slight bounce to your movement

** Modification is to avoid the bouncing and slow down your pace slightly

Jumping High Knees

- Perform jump squats twisting your body a quarter turn at the top of each rep
- Alternating each side

** Modication is lighter impact

Twisting Jump Squat

Such a fabulous full body movement! Take the first few repetitions to feel the movement and get acquainted with each step

- In a standing position with feet spread out wider than shoulder width, keep core tight and engaged, knees slightly bent, shoulders down and neck relaxed, elbows bent and hands in front of you in a kickboxing stance
- With one arm, punch across your body, twisting your core and keeping your legs fluid 
- Return to starting position and then lean heavily onto 1 leg as you tilt your upper body down toward the ground and side kick with your opposite leg 

** Modification is to keep knee bent as you raise your leg up into the air  

Complete 1 side before beginning the other side (20 seconds each side)

FB - Crossover Punch x High Side Kick (20s each side)

- Start with feet shoulder width apart, standing upright 
- Drop your hands to the ground as you walk your hands out in front of you, into a plank position
- Perform a push up - this can be either a Tricep push up (elbows bend directly next to your sides) or a Chest Push Up (elbows will be bending outward 
- Walk yourself back toward your feet and stand up 
- Reach your arms up toward the sky as you flex your calves and stand up on your toes 

** Modification demonstrates a modified push up and remaining on knees during the movement

FB - Plank Walk Out x Push Up x Overhead Reach

- Get into a traditional chest push up position (Hands slightly wider than shoulders but under shoulders, elbows pointing outward, core engaged and body in a straight line 
- Perform a push up
- At the top of the movement jump your feet outward and land gently - maintaining a steady core 
- Jump feet back to starting position  

** Modification is a modified push up

FB - Push Up with Plank Jack

Bodyweight Full Body Circuit

Outdoor Full Body Blast - Bodyweight Only

Glutes by Stability Ball

EPIC Hamstrings

Allison

Wow that’s just what I need it! Thanks Sammy 😊

Samantha

Jessica

Full Body Banger - Dumbbells Only

I LOVE this 15 minute workouts, they are tough but they are so convenient!

Ana Grace

Paula

Full Body Dumbbells - Low Impact

Drippin in sweat 💦💦💦
Amazing workout 👌🏼🔥🔥🔥

Sarah

Sophia

Intense Bodyweight - Low Impact

Amanda

I love the intensity of these short workouts 🔥💪🏼🤩🤩🤩
I'm drenched in sweat in 20' training, amazing 🔥🔥🔥🔥

Perfect for easing back in after a small vacation!!

Leah

Intense Plates

Advanced Lower Body - Bench - High Impact

I've been following Sami on multiple platforms for years. I love her workouts.  This was a fun, functional, quickie sweat session. Loved it

Sabi

Sweating as if I did a 60 min workout. I love these quick no equipment workouts!

Briana

Didn’t think I could feel a burn in 15 minutes 👏🏼👏🏼

Jaclyn

Full Bodyweight - Low Impact

Wow! I am a once again beginner and wow! This made me sweat like crazy.

Laura

N’kengie

Perfect workout to inch my way back into heavier days!

Elizabeth

Full Body Low Impact - Bench or Box

Another amazing workout! I’m still sore from the last one I did ! I’m loving this kind of workouts ❤️🙌

Full Body Bands

Short and sweet just what I needed today with a short timeframe to workout

Carolyn

Got better than I thought it would!!! 🥵 I love it!!! 🫣

Alli

Full Body Core - Medicine & Stability Ball

Leslie

Omg! My ass is on fire 🔥. This was my first time trying your workout and it was tough! It took me 22 minutes bc I needed to rest my glutes in between sets. I used a 20 pound dumbbell…probably a bit much for my first of your workouts…I’m a sweaty mess thank you 😊

Tricia

High Impact Legs - Box & Dumbbell

This is my favorite full body sweaty workout!

Full Body - Dumbbells

Perfect workout for when you’re in a hurry but want to feel the burn!

Worked up more of a sweat than anticipated! Loved it!

Lydia

Great short full body workout!! I did this one evening after work just to get some movement and some sweat!

Outdoor Full Body Blast - Bodyweight Only

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