Name: Playbook - Sami Bossert - W5/D5 BONUS DAY
Uploaded: 2024-02-03T21:37:57.680Z
Duration: 45 min
Description: W5/D5 BONUS DAY

Hard but great work out!! Total full body burn!!

Morgan

Love how quick and sweaty these workouts are

Stacie

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!

Alainah

Rebecca

Great! I can really tell my cardio is improving!

Sarah Lucero

Ciera

Quick full body, felt it a lot in my quads! Always love and appreciate the added stretches🥰🥰🥰

Alexandra

Kate

Angela

Quick and sweaty! 😅 Perfect total body bonus and a nice reminder to STRETCH! 🧘‍♀️

Amanda

JUMPING JACK
JUMPING JACK - LOW IMPACT

BODYWEIGHT FULL BODY

FULL BODY COOL DOWN STRETCHES

• Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head 
• Immediately reverse the motion by jumping back to the starting position
• Increase speed as you feel comfortable
• Keep your core engaged and be light on your feet ! Keep a slight head to your knees

Jumping jacks

• Bend at the knees into a slight squat 
• Press one foot out and touch your toes out laterally (keeping the squat) and flair your arms out and up over your head
• Bring your foot back to starting position, drop your arms back and then perform opposite side

Jumping Jack - low impact

Warm up circuit

This one requires NO equipment!! Do this one anywhere!!! Be fully in control of each movement but go at a quick speed to get as many reps in during the desired time.

- Squat with feet under hips 
- Bring one foot back into a curtsey squat, squeezing into your inner thighs 
- Return to center squat and transition to the other side 
- Keep spine in neutral

Squat with alternating curtesy lunge

• Perform a front lunge on both legs then walk your hands out into a plank finishing off with a push up of your choice (can be tricep-focused or chest-focused)

FB - Alternating Front Lunge x Plank Walk Out x Push Up

Speed Squat Press

Speed Squat with Alternating Twist Lunge

- Start in quadruped with knees hovered above the ground (bear plank) 
- Bring one hand to opposite foot as you bring knee into your chest 
- Repeat tap on other side and return to bear plank 
- Lower triceps towards the ground into a half pushup (squeeze elbows into side body as you lower)

FB - Bear plank with alternating tuck

- Lay on stomach with extremities extended and slightly wide 
- Lift all 4 extremities up off the ground, squeezing your glutes and feeling resistance in your lower back 
- Keep your head toward the floor to avoid straining your neck 
- Lower all extremities back to the ground and perform a full push up (chest version or Tricep version - you can choose!)

FB - Superman Push Up

Bodyweight Full Body

This cool down circuit will help stretch out a variety of muscles after your fantastic workout you just crushed !! 

These moves will be more static stretches

Hold the stretch for 20-30 seconds, stretch enough to feel a good burn but don’t overdo it !

- Come into a runners lunge and drop back shin and knee to the ground 
- Bringing your hands to the floor on the inside of your front foot, shift your weight forward and stretch into the back hip flexor

**don’t forget the other leg!

Forward leaning deep lunge stretch

- Lay down with back on ground
- Bring one foot flat of the floor with bent knee and extend opposite leg towards the ceiling, keep a bend to your knee  
- Grab behind the thigh, knee or calf to stretch
- Pull leg toward face (keeping a slight bend to your knee)
- Hold the stretch while you rotate your foot clockwise and counter clockwise 
- Take deep breaths

Don’t forget other leg

Hamstring Stretch with Foot Rotation

• Cross one arm over chest and hold close to body with the other arm - you should feel a stretch in the back of your upper arm (triceps) and rear deltoid (shoulder) 
• Repeat on other side 

• With a bend to your elbow, pull your arm behind your head and hold with opposite arm - you should feel a stretch in your tricep and rear deltoid
• Repeat on the other side 

** don’t forget both arms! 20sex per stretch per arm

Crossbody Arm Stretch

- 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

- Clasp hands behind back and open up through the shoulders and pecs
- This move can be done seated or standing

Shoulder + chest stretch

- Holding onto a stationary surface
- Hinge forward until your torso is parallel to the ground
- Sit back, stretching your back and shoulders

Static pole stretch

Full Body Cool Down Stretches

W5/D5 BONUS 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

Susana

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

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

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 😮‍💨

W5/D3 LOWER BODY

Michelle VanHoose

W5/D4 PULL 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

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/D5 BONUS DAY

Community

More workouts from Sami Bossert