Name: Playbook - Sami Bossert - W3/D2 PUSH DAY
Uploaded: 2024-01-17T04:55:53.641Z
Duration: 45 min
Description: W3/D2 PUSH DAY

JESSICA

Megan

Gabrielle Krueger

Really loved today.  Upper body is quickly becoming my favorite days!

Britney Lumley

Faith Smith

Ashley Strayhorn

Challenging! My arms aren’t quite jello but they’re definitely tender after this one.

Allyssa

Shannon

Rebecca

Great arms workout. Stronger than yesterday💪

Enjoyed this set. Still wondering why an incline bench is in the home version but I just used a flat bench. Ending with the pike plank to pushup…I’m dead now!🔥

Michelle VanHoose

Allison

STEPMILL (OR CHOICE OF CARDIO)

SEATED PRESS X ALTERNATING PRESS
SEATED OVERHEAD TRICEP EXTENSION

INCLINED SHOULDER PRESS
INCLINE BENCH HAMMER HALF CIRCLE PRESS

WEIGHTED CHEST FLY CROSSOVERS
WEIGHTED TRICEP DIPS
BENT OVER FLY - MODIFICATION 

PIKE PLANK WALK OUT TRICEP PUSH UP 

ARM CIRCLES
SINGLE ARM CHEST STRETCH
TRICEP STRETCH

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

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

Cardio Option

- Seated on bench, bend elbows at a 90 degree angle with palms facing out 
- Press both weights overhead and back down 
- Lift one arm back into overhead press and then the other 
- Keep spine long and core engaged throughout

Seated press x alternating press (last set drop set)

- 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

Single Arm Elevated Push Up

Triset

• Perform a shoulder press on an incline bench, you’ll lean back and rest your upper back on a bench
• A slightly arch in your back is normal, just keep your core steady, feet wide apart

Inclined Shoulder Press

** This will require a lighter weight to use!! ** 

• on an incline bench, start with straight arms up over head with dumbbells in hands - thumbs facing each other 
• keep upper back on bench and slightly pinch shoulders back 
• Keeping neck relaxed and elbows slightly bent, lower hands and dumbbells down halfway and then raise back up over head 

** aim for 5-10lbs for this move **

Incline Bench Hammer Half Circle Press

Shoulder superset

• Lie flat on a bench or the floor with light dumbbells in hands 
• With a slight bend to your elbows lower the dumbbells out and down to your sides, feeling a stretch in your chest and biceps 
• Slowly lower up and crisscross dumbbells right above your chest

Weighted Chest Fly Crossovers

- 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

- Rest forehead on bench to help keep spine in neutral 
- Lift both arms, with elbows slightly bent, towards the ceilinig 
- Squeeze in between the shoulder blades to activate upper back

Bent over fly - modification

- Place feet on an elevated surface (bench or couch if at home)
- Keep knees bent with butt up in the air, hands wider than shoulder width
- Bent at your elbows and lower your head to the ground, elbows bending outward
- Straighten your elbows back out and then slowly walk yourself out to a plank position - feet still on elevated surface
- Hands should now be directly under your shoulders, slowly lower your upper body down to the floor by bending your elbows close to your body (performing a tricep push up)

Pike Plank Walk Out Tricep Push-up

- 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

- From a forearm quadruped position, place ball at your side 
- Place hand closest to ball on top of ball with palm facing down 
- Stretch and breathe into your pec

Single arm chest stretch (stability ball)

- 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

Tricep stretch (20 sec. each side)

Cool down & Stretch

W3/D2 PUSH DAY

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

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?

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

Chelsea

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

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

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

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

Kimberley Compton

W2/D2 PUSH DAY

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 🙌🏻

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

Michelle Searcy

W3/D1 GLUTES & CORE

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.

W3/D2 PUSH DAY

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