Name: Playbook - Sami Bossert - W7/D5 BONUS DAY
Uploaded: 2024-02-16T04:48:26.305Z
Duration: 60 min
Description: W7/D5 BONUS DAY

Morgan

Alainah

Sarah Lucero

Still my favorite workout on a Saturday morning to kick off the weekend! Upped my weights in this one and it was 🔥🔥😅

Amanda

Amanda Palmiotto

Always the sweatiest day for me 🥵🥵 feeling so strong 💪🍑

Alexandra

Ciera

These full body workouts always have me SWEATING 🥵

Angela

This BONUS FULL BODY DAY is going to be intense!!! You'll love it! Make sure to look at these exercises beforehand to prep for this workout! Dumbbells only!!

WARM UP: 
Jumping Jacks
Twisted Jumping Squats

GIANT SET: 
Double Squat x Double SLD
Alternating Lateral Lunge with Upright Row
Bear Plank with Alternating Tuck
DB Goodmorning with Tricep Extension
Alternating Backward Lunge with Hammer Press
Curtsy Lunge into Bent Elbow Lat Raise
Doggy Kickback with Reverse Grip Forward Press
Dumbbell Swing Backward Lunge
Glute Bridge with Overhead Extension
Inclined Push Up x Leg Kick Up 
Mountain Climber to Row
Isometric SL Bridge x Alternating Fly 

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

- Perform jump squats twisting your body a quarter turn at the top of each rep
- Alternating each rep

Twisting jump squat

Warm up circuit

- Standing in front of a bench, hold weights at shoulders as you lower and tap glutes to bench or without a bench, perform a deep squat
- 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 Squat x Double SLD

- Find a wide stance with the legs
- Lunge laterally to one side and pick up weight with opposite hand 
- Row weight across your body, bringing your elbow towards the ceiling and activating your upper back 
- Bring weight back down and repeat on the other side

FB - alternating lateral lunge with upright row

- 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

• Place heavy dumbbell (15-45lb) behind your head with bent elbows
• Feet should be shoulder width apart with a slight bend to your knee
• Rest dumbbell on back as you hinge at your hips. Pressing your butt and lowering your upper body
• coming back up to the top, straighten your elbows and press the dumbbell up to the ceiling

FB - DB Goodmorning with Tricep Extension

• Dumbbell in each hand with bent elbows in front of your head - palms facing each other 
• Lunge backward as you simultaneously press your opposite arm up toward the sky
• Core should be engaged

FB - Alternating Backward Lunge with Hammer Press

- Start with feet together and raise both elbows out to side (rotate hands so that palms face down) 
- Bring weights back together and step into a curtsey lunge
- Keep your front heel driven into the ground and your hips square in curtsey lunge (repeat sequence to other side) 
- Keep shoulders down as you perform lat raise

FB - curtsey lunge into bent elbow lat raise

- From quadruped, hold weight in one hand with palm facing up 
- Keeping your hips stable and core engaged, extend one leg behind you and squeeze your glute 
- Keeping leg extended, reach the weighted hand forward in a straight line (palm stays facing up) - depending on the weight you’re lifting, a bent elbow will occur 
- Pull weight back in and return leg to quadruped position 
- Keep spine long and core activated as you move

FB - doggy kickback with reverse grip forward press

• 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 ** 

Complete one side first before switching to the other side

FB - Dumbbell Swing Backward Lunge

• 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

- Place Dumbbells shoulder width apart - make sure they are able to stand upright and heavy enough to hold your weight
** if this is too risky for you, simply place hands on a slightly elevated surface and remove dumbbells entirely
- Perform a chest push up - elbow bend outward 
- Press back up to plank position and lift one leg out behind you, squeezing your glutes 
- Perform a push up again and then repeat the leg lift on other side

FB - Inclined Push Up x Leg Kick Up

- Hold onto handles of the dumbbell on the floor
- Maintain a plank position 
- Perform 3 mountain climbers (or knee tucks) and at the end of the 3rd, keep your front knee forward and maintain leaning forward 
- Pull up the dumbbell on the opposite side - maintaining the forward leaning 
- Place dumbbell back on the floor and perform mountain climbers again (3 to finish on the opposite side)

FB - Mountain Climber to Row

Isometric Single Leg Bridge with Opposite Dumbbell Fly 

** If this moves is too tense or challenging for you, keep both legs on the ground - slightly spread with toes pointed out to maintain tension on your glutes ** 

- Lay on back with knees bent and feet flat on the ground 
- Lift your butt up in the air and maintain the glute bridge for the entire set 
- Hold dumbbells above your chest with palms facing each other - slight bend to your elbows
- If able, lift one leg up and straighten out in a diagonal line - all of your weight will be on the other side 
- With 1 leg up on the air, slowly lower your opposite arm out to your side with a slight bend to your arm 

AIM FOR 30 SECONDS EACH SIDE BACK TO BACK. 60 SECONDS TOTAL.

FB - Isometric SL Bridge x Alternating Fly

Giant set

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 (15 seconds each side)

• 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 (15 seconds each side)

- 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 (15 seconds each side)

- 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

W7/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

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 😮‍💨

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!!! 🔥

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!!🥵

Rebecca

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

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! 💪🏼

W7/D5 BONUS DAY

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