Name: Playbook - Sami Bossert - W2/D5 BONUS DAY
Uploaded: 2024-01-14T19:43:32.186Z
Duration: 45 min
Description: W2/D5 BONUS DAY

Hadis

Alainah

Ciera

Tough circuit! Went slow and a bit awkward but know it’ll come along as the challenge progresses! Feeling accomplished!

Sherry

Love the functional movements and full body burn from the bonus days!! This one is PERFECT for in or out of the gym 👏🏼🔥😅

Amanda

Oooohhhweeeee!!! Perfect way to start my Saturday!! 🙌🏼🙌🏼🔥

Rebecca

Sarah Lucero

Absolutely love this workout. This is my favorite full body day. I feel so rejuvenated!!!!

Amanda Palmiotto

Angela

Couldn't wait until tomorrow to get going on Week 2. This was spicy and quick and a nice addition to my Sunday which I utilize to hit my step goal and do some pilates. Awesome workout!

Amber

FB - DOUBLE SLD X CLEAN X SQUAT
FB - STATIONARY LUNGE WITH BO FLY INTO REVERSE FRONT RAISE
FB - DECLINE TRICEP PUSH UP WITH TOE TAP
FB - GLUTE BRIDGE WITH OVERHEAD EXTENSION
FB - DUMBBELL SWING BACKWARD LUNGE 
FB - LATERAL LUNGE WITH SIDE KNEE TUCK

Alternative to the bench jumps 

• In a deep squat position on top of the bench, gently drop one foot down to the ground, tap the ground and bring it back up to the bench, then perform on opposite side

Alternating Bench Step Down

Modification / Alternative to the Plank Bench Jumps 

• With both feet on one side of the bench, leaning forward and holding both hands onto the bench, lift one foot up onto the bench, then the other foot onto the bench. Then move the first foot down to the other side of the bench followed by the 2nd foot 
• Repeat back to the other side of the bench

Plank Bench Walk Overs

Low Impact Step Up Knee Tuck x Back Lunge

Plank Walk Out into Step Up

Low Impact Speed Bulgarian Split Squat

BENCH LIIT CIRCUIT

- Standing in front of a bench, hold weights at shoulders as you lower and tap glutes to bench (keep weight in heels) 
- As you come back to stand, lower weights from shoulders and perform a deadlift, pulsing 2x at the bottom (palms facing shins) 
- Clean by pulling elbows up and rotating the weights back to your shoulders as you stand (palms face each other)

FB - Double SLD x clean x squat

- In a stationary lunge, bend down and hinge forward as you bring the weights to the floor 
- With a flat back, row elbows back squeezing in between the shoulder blades 
- Come back to stand and rotate palms towards the ceiling as you pulse 1x with extended arms (keep shoulders pressed down)

FB - stationary lunge with BO fly into reverse front raise

A few tips : 

• Your feet do not need to be on a dumbbell and can be on a wider surface than this . If you use a dumbbell, make sure it’s heavy enough to not fall over and potentially cause injury 

• you can switch up these push ups to be either Tricep push ups (shown here) or chest push ups. Your choice!

FB - Decline Tricep Push Up with Toe Tap

• lay on your back, feet wider than hips, toes pointed out
• hold dumbbell above chest, slight bend to your elbows 
• squeeze glutes and thrust up
• holding the glute squeeze, lower dumbbell over and behind head, tapping it on the ground 
• raise it up over your head to finish above your chest, then lower glutes to touch the ground 
• repeat

FB - Glute Bridge with Overhead Extension

• holding onto 1 dumbbell (I went heavy here), bend your lower body forward as you swing the dumbbell between your legs and swing it back up smoothly right into a backward lunge. 
• dumbbell is in the hand of the same side of your back foot  
• keep your shoulders down during the swing, hand position will be hammer style (thumb facing up and palm facing inward) 
• rest dumbbell on shoulder during the backward lunge 

** start with light weight to get your form and motion down ** 
 
* 30 seconds each arm *

FB - Dumbbell Swing Backward Lunge (30 sec each side)

• 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 ! **

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

Giant set

W2/D5 BONUS DAY

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

Darby Kanter

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

Susana

Alexandra

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 !🔥👍🏽

Megan

W2/D1 GLUTES & CORE

Paula

Jennifer

W2/D2 PUSH DAY

W2/D3 LOWER BODY

Chelsea

W2/D4 PULL 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! 💪💪

VICTORIA

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 😮‍💨

Stacie

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!!! 🔥

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/D5 BONUS DAY

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