Name: Playbook - Sami Bossert - W7/D5 BONUS DAY
Uploaded: 2024-02-16T04:55:00.557Z
Duration: 60 min
Description: W7/D5 BONUS DAY

Allison

Loving my sweat.. What an intense workout.

I feel like that puts a whole new meaning to full body workout.

Shannon

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

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

Britney Lumley

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?

Michelle VanHoose

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!

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!

JESSICA

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

Gabrielle Krueger

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

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

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

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.

W7/D5 BONUS DAY

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