Name: Playbook - Sami Bossert - W1/D5 BONUS DAY
Uploaded: 2024-01-07T22:49:35.150Z
Duration: 45 min
Description: W1/D5 BONUS DAY

I needed it !!!! Thanks for this amazing workout 🔥🔥🔥
It allowed me to shake off all the bad energy and mood that was in my mind 👍🏽

Sarah

Carlie

I suck at jump rope 🤣 great workout to get your HR up and going!

Alainah

I used this workout as a way to get back into working out! I took about 3 weeks off between holidays and vacation and starting a new job. Felt sooo good afterwards!

That was intense. I doubled up on workouts since I missed a few days!!

Brianna Cortez

This definitely kicked my butt and got the heart rate way up there! 🔥🔥🔥

VICTORIA

Bonus day is definitely a top off to the week! Full body BURN! 🔥 I was still sore from day 3 and felt really good to work and stretch those muscles for the weekend. Now, a date with my foam roller 😅

Amanda

Megan

Absolutely loving this challenge! Thank you for getting me out of a gym rut!🙌🏽❤️

Alex

Holy moly 🔥 Great way to end week one 😩

Jaclyn

Sarah Lucero

Stacie

Great workout!!!! Kept my heart rate up the whole workout!

Ciera

Great first week! It keeps getting better 😀

Alexandra

Amber

So sweaty! Ha! Possibly the biggest burner of the week!

Kate

Yvette

Angela

JUMP ROPE 
EXPLOSIVE PLANK PIKES

FB - ALTERNATING FRONT LUNGE X PLANK WALK OUT X PUSH UP
FB - LATERAL LUNGE WITH SIDE KNEE TUCK
FB - SLD WITH SA FLY INTO BW LUNGE
FB - SQUAT WITH ALTERNATING HAMMER PRESS TWIST
PLANK TUCK

FULL BODY COOL DOWN STRETCHES

Alternative for jumping rope would be to perform jumping jacks for 2 minutes

Jump rope

- Place hands on an elevated surface such as a bench, step or shorter table 
- Straighten arms back as you press your butt up in the arm into a pike position
- Straighten lower body back out as you move your arms over the bench/step 
- Maintain control but keep these speedy

Explosive Plank Pikes

Warm up

A giant set refers to you performing 1 round of each exercise back to back before starting with your 2nd round! Take minimal breaks as needed. Go at a pace that's challenging for YOU but also within good limits - REMEMBER, THIS IS YOUR FIRST WEEK !!

• Perform a front lunge on both legs then walk your hands out into a plank finishing off with a push up of your choice (can be tricep-focused or chest-focused)

FB - Alternating Front Lunge x Plank Walk Out x Push Up

• Rest dumbbell on shoulder for a comfortable position 
• Press leg out laterally (lateral lunge) and go down as low as possible with good form 
• Push off with your foot and as you stand back up, bring that same leg in to your side - squeezing your obliques and core  

30 seconds EACH side 
** don’t forget other side ! **

FB - Lateral Lunge with Side Knee Tuck (30 second each side)

- Start with feet together, lift one leg to the back as you hinge forward into a SL dead lift  (lower weight to ground as you hinge) and hold 
- Perform a back fly (with a flat back) and return to stand 
- Step same leg back into a lunge as you simultaneously do a bicep curl (keep elbow in by side body) 
- Keep spine in neutral throughout

30 seconds each side

FB - SLD with SA fly into BW lunge (30 seconds each side)

• Hold dumbbell in each hand and position at shoulder level 
• Squat down and as you lift yourself up, twist your torso to one side and press the arm up that’s in the front of the twist 
• lower arm, twist back to center and squat back down 
• repeat on opposite side 

** Start with lighter weight (note the higher reps) and add 5lbs or more with each set

If it’s a timed workout, go as hard as you can with proper form and document how many reps you can get in within the timeframe

FB - Squat with Alternating Hammer Press Twist

- Begin in a plank position - hands directly under shoulders, core is engaged, back is flat/straight
- Gently jump your feet toward your hands, while keeping your hands stationary - you'll end in a "bear" position - core is engaged
- Gently jump your feet back out to starting position

Plank Tuck

Giant set

This cool down circuit will help stretch out a variety of muscles after your fantastic workout you just crushed !! 

These moves will be more static stretches

Hold the stretch for 20-30 seconds, stretch enough to feel a good burn but don’t overdo it !

- Come into a runners lunge and drop back shin and knee to the ground 
- Bringing your hands to the floor on the inside of your front foot, shift your weight forward and stretch into the back hip flexor

30 seconds on each leg

Forward leaning deep lunge stretch

- Lay down with back on ground
- Bring one foot flat of the floor with bent knee and extend opposite leg towards the ceiling, keep a bend to your knee  
- Grab behind the thigh, knee or calf to stretch
- Pull leg toward face (keeping a slight bend to your knee)
- Hold the stretch while you rotate your foot clockwise and counter clockwise 
- Take deep breaths

30 seconds on each leg

Hamstring Stretch with Foot Rotation

• Cross one arm over chest and hold close to body with the other arm - you should feel a stretch in the back of your upper arm (triceps) and rear deltoid (shoulder) 
• Repeat on other side 

• With a bend to your elbow, pull your arm behind your head and hold with opposite arm - you should feel a stretch in your tricep and rear deltoid
• Repeat on the other side 

** don’t forget both arms! 20 seconds per arm

Crossbody Arm Stretch

- Reach your arm up and behind your head
- Gently pull the arm down with the opposite arm, stretching your tricep
- Repeat on the opposite side

20 seconds on each arm

Tricep stretch

- Clasp hands behind back and open up through the shoulders and pecs
- This move can be done seated or standing

Shoulder + chest stretch

Full Body Cool Down Stretches

W1/D5 BONUS DAY

I can't waittttt!!!! I've been wanting a new challenge and this has come at the best time!

Darby Kanter

Amanda Palmiotto

W1/D1 1. Welcome to the Sweat It Out Challenge ‘24

W1/D1 2. What exactly does the SIO Challenge entail?

W1/D1 3. Can I sign up for the Facebook Group?

Wooo wooo!! I'll take my photos tomorrow!

W1/D1 4. How BEST to take photos?

W1/D1 5. How to take measurements?

Jordan

Woo! First workout 🏋️‍♀️ of yours🥵

Linda rLewis

W1/D1 GLUTES & CORE

Susana

W1/D2 PUSH DAY

It's been a long time!!!! I'm always so glad to come back here and workout with you Sami 🔥🔥🔥🔥 Always sweating like never whatever the training 💪🏽😁 Love it !!!!

W1/D3 LOWER BODY

Priscilla Velazquez

W1/D4 PULL DAY

Amazing workout 🔥🔥🔥 I am drenched in sweat 🥵💦💦💦 Love it !🔥👍🏽

W2/D1 GLUTES & CORE

Paula

Jennifer

W2/D2 PUSH DAY

W2/D3 LOWER BODY

Chelsea

W2/D4 PULL DAY

Hadis

W2/D5 BONUS DAY

Love band work! One of the best glute days I have ever had 🥰

W3/D1 GLUTES & CORE

W3/D2 PUSH DAY

W3/D3 LOWER BODY

Running a bit behind on the weeks but loving the workouts! Felt super strong and push boundaries.

W3/D4 PULL DAY

Christina

Loved this new full body circuit! Great quick workout!

I love these timed workouts because you can really cater to YOUR abilities/challenge level. I wasn’t able to get there with this one though and feel about 75%. Still a nice change from the weight lifting days 🙂

W3/D5 BONUS DAY

Killer, loved it!! That Bulgarian tri was amazing

W4/D1 GLUTES & CORE

Did a two-a-day and this was just what I needed!

W4/D2 PUSH DAY

Eileen

W4/D3 LOWER BODY

W4/D4 PULL DAY

Morgan

The endurance & cardio workout I didn't know I needed, loved it! 💪💪

Love how these full body days pack so much into 20-30 minutes. Such great workouts!

W4/D5 BONUS DAY

W5/D1 GLUTES & CORE

Feeling a bit weak due to my period but still showed up!

This one is killer for shoulders and triceps. I am LOVING the definition I’m seeing in my arms after week 5!!

W5/D2 PUSH DAY

Running a bit behind but the amount of self confidence I’ve gotten on this challenge in the workout is crazy!

That was a rough one after being sick 😮‍💨

W5/D3 LOWER BODY

Michelle VanHoose

W5/D4 PULL DAY

Hard but great work out!! Total full body burn!!

Love how quick and sweaty these workouts are

Wow! Honestly didn't think it was gonna be so tough at first glance 😅 I did weighted moves, not bodyweight, and man... I'm dead!

W5/D5 BONUS DAY

Feeling it all around from the ribs to the booty shelf!!! 🔥

Sherry

W6/D1 GLUTES & CORE

Love love love the shoulder Tricep burn 🔥 l

W6/D2 PUSH DAY

W6/D3 LOWER BODY

W6/D4 PULL DAY

I love ending my week with the bonus. It gets a quick burn that is the best!!🥵

Rebecca

W6/D5 BONUS DAY

Awesome workout!! Saving this one for sure!!!🔥

W7/D1 GLUTES & CORE

I Can officially say the gym has become therapy. Not where I want to be yet… but the progress is crazy! I even got a tiny tiny bit of an an shadow. 

10* years with you Sami and this is the most confident I’ve been! Thank you as always!

W7/D2 PUSH DAY

W7/D3 LOWER BODY

W7/D4 PULL DAY

W7/D5 BONUS DAY

W8/D1 GLUTES & CORE

Getting stronger and way mor comfortable in the weight room! 💪🏼

W8/D2 PUSH DAY

I usually avoid front squats and lunges with a barbell but I did it today! 💪🏼

W1/D5 BONUS DAY

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