Name: Playbook - Sami Bossert - W2/D2 PUSH DAY
Uploaded: 2024-01-10T04:46:45.793Z
Duration: 45 min
Description: W2/D2 PUSH DAY

Paula

Susana

Jennifer

Hadis

I love the new workouts that I’m learning

Jeanette

N’kengie

Alex

Whoa. This hurt. A lot. But so proud to have completed this workout

Pilar

Megan

Darby Kanter

So sweaty! Total shoulder burner! 💪🏻

Kate

The pike pushups with a decline push up are so hard!

Yvette

Sami u make it look easy. Glad I pushed through this one. Jelly arms I could barely get into the shoulder stretch or wipe the sweat off my forehead🤣🥵💪🏻

Michelle VanHoose

Stacie

Alexandra

So many reps I could barely do the push ups 😅

Alainah

I just have bad wrist mobility so I couldn’t really do half of this workout. Had to do my own thing.

Lindsey

Shoulders literally don't want to do anything else today. Wow!

Amber

Should have washed my hair yesterday!! 🤪

Rebecca

Sarah Lucero

The push-up variations pushed me out of my comfort zone, but it's a push I definitely needed!

VICTORIA

Kristen

Great upper body workout!!! My arms are on fire 🔥

Ciera

I never sweat doing upper body… until now🥵

Richaela

Angela

We're prioritizing Shoulders, Triceps & Chest but added a little biceps in todays workout! 

STEPMILL (OR CHOICE OF CARDIO)

SHOULDER & BICEP SMASHER 

PIKE PUSH UP X DECLINE PLANK X KNEE TUCK 
SEATED OVERHEAD TRICEP EXTENSION
TRICEP DIPS

INCLINED PUSH UP x LEG KICK UP
LYING CHEST PRESS INTO HAMMER PRESS (DOUBLE)
BENT OVER FLY INTO FRONT HOLD


FORWARD LEAN ARM CIRCLES 
ARM CIRCLES
SHOULDER AND CHEST STRETCH

- Max heart rate of 50-65% of Max heart rate

- Cardio of choice, Cycle , walk, elliptical, .....

Cardio Option

This circuit we are incorporating biceps into the mix (even tho the structure of this workout is other upper body movements)

- Situate yourself on an inclined bench with mid-weight dumbbells 
- Lean back and press your upper back into the bench, core is engaged, feet flat on the floor 
- Perform a shoulder press - pressing the dumbbells up and over your head and then slowly lower down
- Immediately move elbows close together above your chest and then press the dumbbells upward toward the ceiling

Incline Press x Hammer Press

• Lay on an incline bench 
• Relax arms down to sides, palms facing inward and thumbs facing forward
• Bend elbows and bring dumbbells up to shoulders then immediately press up to the ceiling
• Slowly reverse movements and go back to starting position

Incline Hammer Curl Front Press

** This will require slightly lighter weight due to the second movement ** 

• On an incline bench, relax arms down to sides at a wide angle with palms facing UP 
• Keep upper back on bench and slightly pinch shoulders back 
• Curl the dumbbells up (out to your sides) then at the top you’ll keep a good bend to your elbows as you lift the dumbbell up and over your head 

** no more than 12lbs for this move! The 15lbs I was really struggling with ! Start with lighter weight and see how the move feels overall

Incline Wide Curl Half Circle Press

Shoulder & Bicep Smasher

- As the title states, begin with a pile plank (notice video demo I have bent knees) 
- Then walk hands out into a plank position, core is tight and engaged 
- Tuck each knee in before walking hands back into pike position

Pike Push-up x Decline Plank x Knee Tuck

- In a seated position hold dumbbell in both hands
- Bend at the elbow to 90 degrees and dumbbells behind the head
- Straighten elbows to raise the dumbbell up

Seated Overhead Tricep Extension

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position
- Add weight to lap - for reference, I have a 25lb plate on my lap

Weighted Tricep Dips

Triset

** if this is too risky for you, simply place hands on a slightly elevated surface and remove dumbbells entirely. You can also use a bench as your inclined surface. 

- Place Dumbbells shoulder width apart - make sure they are able to stand upright and heavy enough to hold your weight
- Perform a chest push up - elbow bend outward 
- Press back up to plank position and lift one leg out behind you, squeezing your glutes 
- Perform a push up again and then repeat the leg lift on other side

FB - Inclined Push Up x Leg Kick Up

- Wish neck and shoulder blades supported on bench, drive your heels into the ground and lift your hips 
- Press weights towards the ceiling, palms facing away (2 reps) 
- Shift palms so they are facing each other and hammer press (2 reps) 
- Keep glutes engaged and hips high

Lying chest press into hammer press (double)

** Use light weight on this exercise ** 

- Sit on a bench or elevated seated 
- Bend over knees and let arms (and plates or dumbbells) rest down to your sides, palms facing in and elbows slightly bent 
- Focusing on keeping your neck long and shoulders down, lift weights up out to your sides (still a bend to your elbows) 
- Hold at the top and lead your hands out in front of you 

** This move requires LIGHT WEIGHT!! I want you to do no more than 5lbs **

Bent Over Fly into Front Hold

- If seated, lean over legs. If standing, bend over so your upper body is almost parallel to the floor. 
- Keep spine in neutral and circle arms 
- Keep shoulders pressed down as you move arms in circles - about the size of a watermelon

Forward Lean Arm Circles

- Keep spine in neutral and circle arms 
- Keep shoulders pressed down as you move arms in circles - about the size of a watermelon

Arm circles

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

Shoulder + chest stretch

Cool Down  & Stretch

W2/D2 PUSH DAY

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

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

Carlie

W1/D1 GLUTES & CORE

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 !!!!

Sarah

W1/D3 LOWER BODY

Priscilla Velazquez

W1/D4 PULL 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 👍🏽

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

W1/D5 BONUS DAY

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

W2/D1 GLUTES & CORE

W2/D3 LOWER BODY

Chelsea

W2/D4 PULL DAY

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 🙂

Amanda

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

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!!🥵

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! 💪🏼

W2/D2 PUSH DAY

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