Name: Playbook - Sami Bossert - W8/D5 BONUS DAY
Uploaded: 2024-02-24T04:42:54.421Z
Duration: 45 min
Description: W8/D5 BONUS DAY

This was harder than it looked. Great full body as usual. Bittersweet ending to this 8 weeks!!🎊🙌🏻

Michelle VanHoose

What a challenge! amazed i completed it! Love the full body days

Allison

What a way to end the challenge.  So bittersweet.  Loved this bonus day so much.  Will definitely be repeating this challenge.  Loved the workouts.

Britney Lumley

Going out with a BANG!!! Loved this bonus day.

Shannon

Haylie H

JUMPING JACKS 

FB - ALTERNATING SHOULDER PRESS WITH TWISTED PUNCH
FB - BEAR WITH PLATE PULL
FB - WEIGHTED TRICEP PUSH WITH KNEE TUCK
FB - HIP ABDUCTION WITH ROTATOR TWIST

FB - GLUTE BRIDGE WITH OVERHEAD EXTENSION
FB - DUMBBELL SWING BACKWARD LUNGE 
FB - LATERAL LUNGE WITH SIDE KNEE TUCK

FB - SIDE PLANK X LAT RAISE X LAT KICK 

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

- Holding weights at shoulders, start with an alternating press towards the ceiling 
- Bringing weights back to your shoulders, reach one arm across the body in a punching motion as you twist through the torso and pivot the lower body slightly
- Palm faces you as you twist and punch

FB - Alternating shoulder press with weighted twist

- Get in a quadruped position, hands directly under shoulders, with a 10lb plate (or dumbbell) underneath your chest 
- Engage your core and pull up your pelvic floor as your lift your knees off the ground 
- Maintaining this bear position, take one hand and pull the plate across the floor to the other side of your body 
- Repeat with other hand

FB - Bear with plate pull

- Place small weight on lower back and get into full push up position 
- Perform a tricep (or chest) push up
- Then maintain a steady body as you bring one knee into your chest at a time

FB - Weighted Tricep Push Up x Knee Tuck

- use light weight (2-5lbs)
- On your side, press one forearm into the ground as you hug the opposite elbow into your side (weight rests at your bellybutton) 
- Make sure your hips and knees are stacked 
- As you lift the hips up and open your top knee to the ceiling 
- Hold that position and rotate the arm out as you keep the elbow hugged into the rib cage

FB - hip abduction with rotator twist (30s each side)

Quadset

• 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

• 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 (30 sec. each side)

• Rest dumbbell on shoulder for a comfortable position 
• Press leg out laterally (lateral lunge) and go down as low as possible with good form 
• Push off with your foot and as you stand back up, bring that same leg in to your side - squeezing your obliques and core  

** don’t forget other side ! **

FB - Lateral Lunge with Side Knee Tuck (30 sec. each side)

Triset

- Hold onto a little dumbbell (max of 8-10lbs) 
- Get into a side plank position with lower arm in a straight line, hand flat on the ground and hand directly under or slightly out past your shoulder. 
- Dumbbell in upper hand, resting straight out and down in front of your body
- Core is engaged, upper leg is straight out with toes pointed 
- Raise your upper arm up a bit over shoulder level - leading with your elbow and slowly lower down 
- Raise your straight leg up as high as you can and slowly lower down (2-3 count) 

REPEAT ON OTHER LEG

FB - Side Plank x Lat Raise x Lat Kick (30s each

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

Full Body Cool Down Stretches

W8/D5 BONUS DAY

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

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?

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

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

Loving my sweat.. What an intense workout.

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

W7/D5 BONUS 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/D5 BONUS DAY

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