Name: Playbook - Sami Bossert - W4/D2 PUSH DAY
Uploaded: 2024-01-25T16:56:15.394Z
Duration: 60 min
Description: W4/D2 PUSH DAY

JESSICA

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

Michelle VanHoose

Jessica Hauptmann

Exactly what I needed today.  Perfect workout!

Britney Lumley

Loved this upper body workout. Feeling stronger

Shannon

What an intense arms day! Im shaking now...

Gabrielle Krueger

Haylie H

Loved this arm pumper!! Really liked the intermix of cardio between circuits!! 🔥

Allison

JUMP ROPE

SEATED ALTERNATING SHOULDER PRESS
ALTERNATING FRONT RAISE
CHEST PUSH UP
TWISTED CHEST FLY

JUMP ROPE

BENT OVER SINGLE ARM TRICEP EXTENSION
LYING SINGLE ARM TRICFEP EXTENSION
INCLINE TRICEP PUSHUP

JUMP ROPE 

INCLINE BENT ELBOW LATERAL RAISE
INCLINE DUMBBELL FLIES
INCLINE BENCH AROUND THE WORLDS

ARM CIRCLES
SINGLE ARM SHOULDER STRETCH

• you can perform whatever cardio you’d like! I like to jump rope during upper body days and is a convenient option! But anything will do : treadmill, biking, jumping jacks, row machine, etc 

Take breaks when necessary but aim for 5 minutes of cardio warm up

Cardio - Jump rope

- Sitting on floor or on a bench or seat and lean against the bench as you lift the arms overhead 
- Keep the spine long as you lower one elbow down making a 90 degree angle and press back up 
- Repeat on the other side

Seated Alternating Shoulder Press

- Stand with a dumbbell in each hand, bent knees and core engaged 
- With dumbbells at your side, raise one arm to your front (with a slight bend to your elbow) and raise up to shoulder width, pinky slightly elevated and palm is facing down
- Slowly lower down to your side and repeat on other hand

Alternating Front Raise

- Get in a plank position, hands under shoulders and elbows pointed outward 
- Lower body to floor, keeping entire body in line (no arching or dipping) 

Modification is dropping down to knees (shown later in the video)

Chest Push Up

• Lie on a bench or the floor, dumbbells in hands 
• Press the dumbbells up and twist your wrists so your pinkies are touching at the top 
• As you lower your arms down, twist back to starting position

Twisted Chest Press

Circuit 1

- Place same hand and knee on bench for support 
- Keeping spine in neutral, pull working arm up so that your elbow is at your hip (or just above it) and your creating a 90 degree angle 
- Keeping elbow at the hip (or just above it), lengthen the arm to activate the tricep 
- Keep core engaged to help keep spine in a neutral position

** don’t forget the other arm! **

Bent over single arm tricep extension

- With head and upper back supported, keep your feet on the ground as you lift your hips high
- Extend arm with weight towards the ceiling 
- Keeping the elbow stabilized, lower the weight towards opposite shoulder and extend back up

Lying single arm tricep extension

- Come into plank with hands on bench 
- Pull the navel to spine as you lower into a pushup position 
- Keep elbows in by the side body and shoulder pressed down

Incline tricep push up

Circuit 2

** you can use dumbbells instead of plates if they aren’t available

** this move should be done with lighter weight (5-12lb dumbbells or plates)

Incline Bent Elbow Lateral Raise

• Keep slight bend in elbows constant throughout the full ROM
• Achieve a good stretch at the bottom
• Keep core tight and engaged during the entire rep

Incline dumbbell flies

- Sit on incline bench with light weight (around 2-8lbs). For reference, I typically stick to 5lbs dumbbells. 
- With a tiny bend to your elbows, rest arms down at your sides with dumbbells in hands - thumbs facing outward 
- Raise your hands out and up to where the dumbbells touch above your head. Slowly lower down to starting position

Incline Bench Around The Worlds

Circuit 3

- 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

- Seated or standing, place hand against a secure area to hold your hand back
- Lean forward slightly to feel your shoulder stretch 
- reps or seconds are PER side

Single Arm Shoulder Stretch (15 sec each side)

Cool down & Stretch

W4/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?

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

Terri

Felt great! Shoulders and chest will feel it tomorrow!

Allyssa

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 🙌🏻

Faith Smith

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

Michelle Searcy

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

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

Ashley Strayhorn

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.

W4/D2 PUSH DAY

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