Name: Playbook - Sami Bossert - W5/D2 PUSH DAY
Uploaded: 2024-02-02T14:25:27.634Z
Duration: 60 min
Description: W5/D2 PUSH DAY

Susana

Feeling a bit weak due to my period but still showed up!

Priscilla Velazquez

This one is killer for shoulders and triceps. I am LOVING the definition I’m seeing in my arms after week 5!!

Amanda

My fav!!!! Arms are on fire!!! 🤩🤟🏻

Rebecca

Stacie

My arms were absolutely toasted by those twisted presses!!

Megan

Alexandra

Sarah Lucero

Alainah

Ciera

STEPMILL (OR CHOICE OF CARDIO)

PRESS  X  W PRESS
SKULL CRUSHER
ALTERNATING FRONT RAISE WITH LATERAL RAISE

WEIGHTED TRICEP PUSH UP 
SEATED OVERHEAD TRICEP EXTENSION

CABLE BENT OVER SINGLE ARM FLY
CABLE SINGLE ARM CROSSBODY ARM PRESSDOWN

ALTERNATING PRESS DESCENT X PRESS X ARNOLD PRESS
TWISTED CHEST PRESS 

ALTERNATING FRONT RAISE

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 with a dumbbell in each hand, press up into a shoulder press, back to starting position and right into a W press (press up and slightly away from your body - making a W with your arms

• as the reps drop, increase your weight by 2-5lbs with each set

Press x W Press

• Lying flat on a bench or the floor, hold dumbbells in both hands 
• straighten your arms directly above your head and slightly at angle (toward your forehead). You should feel some resistance against your triceps just holding the dumbbells up 
• Slowly lower the dumbbells to the sides of your head by bending your elbows and slowly return to starting position

Skull Crushers

• Light weight and slightly bent elbows (about 45 degrees)
• Raise 1 arm at a time toward the front - keeping the 45 degree bend to your elbows, palms facing down
• Repeat front raise on other arm then complete a lateral raise with the bent elbows still at 45 degrees 

** this one is a finisher for you!

Alternating Front Raise with Lat Raise

Superset

- Place a light weight on the top of your lower back as you position yourself in a push up position 
- Perform our fabulous tricep push ups as you lower yourself to the ground, elbows bending close to your body

Weighted Tricep Push Up

- 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

Perform 1 arm at a time before switching arms

- Hold end of cable in 1 hand. Start with the lightest weight on the cable machine (not all cable machines are created equal so play with your machine to see what weight is good for you)
- Core engaged, knees bent, neck long
- Keep a bend to your elbow as you raise the cable outward, feeling the back of your shoulder

Cable Bent Over Single Arm Fly

- Hold end of cable in 1 hand, bent elbow and palm is facing upward - in front of your body 
- Pull the cable down as you squeeze the back upper part of your arm (Tricep) - hold the bottom squeeze for 2 seconds 
- Slowly return to starting position

12 reps on each arm

Cable Single Arm Crossbody Arm Pressdown

• Begin the exercise with arms over your head, slight slight bend to your elbows
• Slowly bend one elbow and descend that arm down to where dumbbell is near shoulder then press back up
• Repeat on other side 
• Then complete a descent press with both arms and then back up 
• Lower again and twist wrists and pull elbows together in front of you in an Arnold press

Alternating press descent x press x Arnold press

• 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

- 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

- 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

W5/D2 PUSH DAY

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

Darby Kanter

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

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

Paula

Jennifer

W2/D2 PUSH DAY

W2/D3 LOWER BODY

Chelsea

W2/D4 PULL DAY

Hadis

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 🙂

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

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

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!!! 🔥

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

Angela

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! 💪🏼

W5/D2 PUSH DAY

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