Name: Playbook - Sami Bossert - W8/D2 PUSH DAY
Uploaded: 2024-02-22T22:56:25.694Z
Duration: 60 min
Description: W8/D2 PUSH DAY

Susana

Getting stronger and way mor comfortable in the weight room! 💪🏼

Priscilla Velazquez

Megan

Loved the combinations in this workout! SUCH a great 🔥🔥🔥

Lauren Braxton

LOVE the obvious strength progression in my upper body over these 8 weeks!! Shoulders are toast after this one 😅

Amanda

Sarah Lucero

That was everything I needed and more today 🙌🏽

Angela

Wooo! Good upper workout. Arms are rubber now lol

Amanda Palmiotto

Was able to move through this pretty quick with limited time today,  but a great burn pushing the weights

Alainah

Ciera

Ahhhh push it, push it real good!!! 💪🏼

Rebecca

CHOICE OF CARDIO

PRESS  X  W PRESS
SKULL CRUSHER

DELT BURN SUPERSET:
INCLINED ARNOLD PRESS
INCLINED BENCH HAMMER HALF CIRCLES

DECLINE TRICEP PUSH UP 
SEATED OVERHEAD TRICEP EXTENSION
SEATED SINGLE ARM TRICEP EXTENSION

BD FRONT DELT SUPERSET:
ALTERNATING FRONT RAISE
DUMBBELL FRONT RAISE PULSES

ARM CIRCLES
SINGLE ARM CHEST STRETCH
TRICEP STRETCH

- Max heart rate of 50-65% of Max heart rate

- Cardio of choice, row machine, cycle, speed rope, 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

Superset

- Lie back on incline bench, dumbbells in hands ready to perform a shoulder press
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down
- Twist wrist and bring dumbbells forward as you move the dumbbells in front of your face, palms now facing your face 
- Move back to shoulder press position

Inclined Arnold Press

• on an incline bench, start with straight arms up over head with dumbbells in hands - thumbs facing each other 
• keep upper back on bench and slightly pinch shoulders back 
• Keeping neck relaxed and elbows slightly bent, lower hands and dumbbells down halfway and then raise back up over head 

** aim for 5-10lbs for this move **

Incline Bench Hammer Half Circle Press

Delt Burn 🔥

• place feet on elevated surface (bench/box/couch) 
• hands shoulder width apart on the floor
• bend at your elbows (keeping them close to your body) and lower your chest to the ground
• press thru your palms of your hands, straightening your elbows and lifting your upper body back up 
• exhale on the push UP

Decline 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

- Reach arm with weight overhead 
- Bend at elbow and bring weight down so it frames your face (palm faces away from you) 
- Stabilize at the elbow as you bring weight back up  
- Feel free to support working arm with opposite arm

Seated single arm tricep extension

- 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

• These can be done using light (2-5lb max) weight dumbbells 
• Keep a tiny bend to your elbows, core is engaged and keep shoulders down, neck long
• Exhale as you raise the weight and inhale as you slightly lower the weight (but don’t lower too much)

Dumbbell Front Raise Pulses

DB Front Delt Superset

- 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

W8/D2 PUSH 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

Alexandra

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

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!!🥵

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

I usually avoid front squats and lunges with a barbell but I did it today! 💪🏼

W8/D2 PUSH DAY

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