Name: Playbook - Sami Bossert - Outdoor Full Body Blast - Bodyweight Only
Uploaded: 2024-04-11T17:05:59.904Z
Duration: 30 min
Description: Outdoor Full Body Blast - Bodyweight Only

Allison

Do this workout anywhere in under 30 minutes! Absolutely no excuses with this workout, Team! 
1. No equipment necessary!! 
2. Modifications for a lighter impact workout to keep your knees feeling happy if you have knee concerns 
3. Keeping it under 30 minutes to allow you to get a great sweat in in minimal time!! 

Leave a review if you like this layout!!

- Position yourself down in a deep squat position with feet flat on the floor 
- Slowly rock back and forth and place most of your weight on one leg over the other

Rocking Deep Squat Stretch

- toes pointed out and wide stance, squat down deep while keeping back upright
- with your elbows, press knees out and feel your inner thighs stretch
- slowly lift your hips up behind you and back down toward the ground

Dynamic Deep Squat Stretch

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 (25s 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

- Hands directly under shoulders with fingers pointed toward your glutes
- Keep a bend to your knees, feet flat on the floor

** Modification - remove the cross over hand to toe tap

FB - Reverse Bent Knee Plank with Double Dip

Bodyweight Full Body Circuit - Under 30

- Position yourself in a deep lunge position with back knee touching the ground 
- Twist your core/spine toward your front leg, stretching your arm up toward the sky 
- Hold the stretch for 10 seconds and return to deep lunge position 
- Repeat for reps on each side

T-Spine Lunge Rotation Stretch

- Position yourself in a deep lunge position, with back knee touching the ground and feeling most of your weight in your front foot 
- Lift your arms up and over your head, feeling a nice stretch in your chest, core and through your legs 
- Hold the stretch for 8-10 seconds 

3 reps of the stretch on each side

Crescent Lunge Pose - Stretch

Outdoor Full Body Blast - Bodyweight Only

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

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]

Jessica

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

Maryann

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]

HIIT Sweat Sesh - Bench [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]

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!

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 🤪

Outdoor Full Body Blast - Bodyweight Only

Community

More workouts from Sami Bossert