Name: Playbook - Sami Bossert - W2/D2 PUSH DAY
Uploaded: 2024-01-10T04:47:15.469Z
Duration: 45 min
Description: W2/D2 PUSH DAY

Super challenging!!! Couldn’t do some stuff yet but will get there one day!

JESSICA

Chelsea

Kimberley Compton

Allyssa

Oh my! Feeling lazy today but Hey! Can't even type ahaha. My arms are shaking..

Michelle Searcy

I never realized how hard upper body workouts can be with such light weight! Wow!

Britney Lumley

Great workout, thought my arms were gonna fall off! Lmao

Gabrielle Krueger

Ashley Strayhorn

Shannon

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

Everything is great! trying to join the sweat it out challenge ❤️

Megan

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?

Michelle VanHoose

W1/D1 4. How BEST to take photos?

W1/D1 5. How to take measurements?

Super hard for a comeback. But worth every second!

Ryan

Priscilla Velazquez

Been a minute since I’ve done a workout from the app after having my little guy 8months ago. I’ve tried to keep up but it’s been hit and miss. Anyways today felt great!

Beth

W1/D1 GLUTES & CORE

Haylie H

Terri

Felt great! Shoulders and chest will feel it tomorrow!

W1/D2 PUSH DAY

Maritza

My legs were shaking half way through. A GREAT at home leg day!

Kristy Arrowood

Savanna

W1/D3 LOWER BODY

That workout felt so great!  I really loved it all around 🙌

Valerie

W1/D4 PULL DAY

It was the perfect Sunday without!  Loved all the stretching!

Greta full body! Way to end the first week! 🔥🍑

Allison

W1/D5 BONUS DAY

Cassy

Your home gym is like a gym gym- would be great if you listed alternatives in suggestions. For example I don’t have the big weight plates for the side work outs. Keep them coming- I feel the burn!

W2/D1 GLUTES & CORE

Just got back into making workingout a priority and FINALLY made it through a workout and felt stronger!! Loving the workouts!

Katie

Good stuff!! Will definitely feel this workout tomorrow!

Darby Kanter

W2/D3 LOWER BODY

W2/D4 PULL DAY

Perfect combination of moves for a bonus day. Just what I needed!

Favorite Challenge by far! Feel stronger and have more energy! Thank you Sami 😘 (sistay)

W2/D5 BONUS DAY

Great workout! Got my new and improved glute bands yesterday which made it even better 🙌🏻

Faith Smith

That warm up though😫 followed my something like “you can start working out now”🤣

W3/D1 GLUTES & CORE

W3/D2 PUSH DAY

Everything about this was killer in the best way possible!  Loving each and every workout!

W3/D3 LOWER BODY

Arms feel amazing,  those stretches at the end were the real winner!!

W3/D4 PULL DAY

Really loved the combination of exercises. Felt like a nice little full body 🙌

W3/D5 BONUS DAY

Hardest workout of this challenge yet. I had to take longer rest and stretch before the end of those bulgarians. 🔥🥵

Jessica

W4/D1 GLUTES & CORE

Feeling strong. I have to improvise with incline bench sets. Doing what I can.

Jessica Hauptmann

W4/D2 PUSH DAY

Angela Sekerak

W4/D3 LOWER BODY

I am feeling it!  My back feels great already from it!

W4/D4 PULL DAY

Great little burner. Definitely able to add this to another day. 🥵

Love the bonus days. They are shorter time wise but such a great full body burn.

I was like oh it's gonna be easy bonus day this week.. but wow! So sweaty.. way to go to finish Week 4.

W4/D5 BONUS DAY

Here we go again my glutes are on fire!🔥

W5/D1 GLUTES & CORE

Feels so great! My arms are sexy now ahahaha.

Even with little to no motivation today, felt stronger in the end!

W5/D2 PUSH DAY

What an incredible leg day!! My legs/glutes are toast!🤪

Rachel Ball

My weakness leg days but this one, I loved it! Feeling stronger..💪

W5/D3 LOWER BODY

Upper body days are quickly becoming my favorite

Favorite pull day yet!!😮‍💨🙌🏼

It was a high intensity pull day for me.. great gains..

W5/D4 PULL DAY

I was dripping sweat for this full body and I was loving this workout!! I do it again🥵🙌🏻💪🏻🔥

Loved this- no equipment! Great full body and sweat

W5/D5 BONUS DAY

That donkey kick superset had my glutes SCREAMING

Took a rest for 3 days and back at it today... Feels so great!

Took me 2x the time it would have at the gym bc of my little at home workout partner but it got done 😮‍💨

W6/D1 GLUTES & CORE

I need to go heavier next week but this was still a great one!

Feels so good.. Arms are shaking but stronger💪

Loved the layout of the set. My shoulders are burning the good burn.

W6/D2 PUSH DAY

Oh my my legs are shaking! But I loved it!

W6/D3 LOWER BODY

Feeling so much stronger with band exercises! Time to go to a harder band

W6/D4 PULL DAY

This was a heart rate elevator! 🥵 Great work out with only dumbbells!

W6/D5 BONUS DAY

W7/D1 GLUTES & CORE

Great, challenging workout. Week 8 is sure bringing out the best of me💪🏻🥰🙌🏻

W7/D2 PUSH DAY

Saving this one for later. WOW absolutely loved it. 🔥hammies lit up 🔥

Sherry

I love unilateral work so much. The Bulgarians were insane and the calf raises killed 🥵

W7/D3 LOWER BODY

I can’t believe I never used to like upper body days!  This workout was great!

Good pull day and used my heaviest bands. Feeling good!

W7/D4 PULL DAY

Loving my sweat.. What an intense workout.

I feel like that puts a whole new meaning to full body workout.

W7/D5 BONUS DAY

My favorite glute and core day!! I used the heaviest weights I had at home. Feeling great!💥👏🏻🙌🏻

Ilse

I don’t typical love a leg day but I LOVED that workout. Felt strong on the stability ball.

W8/D1 GLUTES & CORE

Great arm pump...they are jello right now!

Amanda

I greatly underestimated that workout. Arms are burning good

W8/D2 PUSH DAY

This workout was absolutely killer! My legs are shaking. Saving this one for future!!!

Wow! What a great last leg day! This might be my favorite workout of the whole challenge.

Debbi Patton

W8/D3 LOWER BODY

Favorite program ever!! Thank you for these incredible workouts, Sami! You rock!!

Not my best but I got it done and I liked this workout 🙌🏻

Done! A few days late because life so beyond proud of myself to stick with this 8 week program!

W8/D4 PULL DAY

This was harder than it looked. Great full body as usual. Bittersweet ending to this 8 weeks!!🎊🙌🏻

What a challenge! amazed i completed it! Love the full body days

What a way to end the challenge.  So bittersweet.  Loved this bonus day so much.  Will definitely be repeating this challenge.  Loved the workouts.

W2/D2 PUSH DAY

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