Name: Playbook - Sami Bossert - Biceps & Triceps - Cable - Gym [30 minutes]
Uploaded: 2023-03-01T18:04:10.756Z
Duration: 30 min
Description: Biceps & Triceps - Cable - Gym [30 minutes]

Rebecca

Love these workouts! Quick, feel the burn, and no excuse when crunched for time for me

Jennifer

Ivette Subock

Stefanie Ratterree

Leah

Beth

Stacie

Whyyyyy do I always do these before work and instantly regret it? 🤣🤣🤣🤦‍♀️😭😭😭

Skye Beasley

Perfect workout if you don’t have a lot of time in the gym!

Bailey

My arms are jello but feels good getting back to it! It was quick I was in and out of the gym, very effective workout! I loved it!

Samantha

A great, effective arm workout! This one has some new moves inside my app ! You can pair this workout with any other “under 30 minute” workouts ! 

We are keeping this minimal equipment, low impact and more of a strength and toning workout !

You’ll perform both of these back to back before getting a break and starting over. I want it to burn!

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

- Perform the top portion of the curl only !

Cable Hammer Curl Pulses

Cable Rope Bicep Circuit

Cable Reverse Stance OH Tricep Extension

Drop the weight for exercise 2 right away and go right into it.

- Begin with handles in each hand with palms facing up
- Space yourself enough away from the cable machine to maintain resistance against the cable pulley
- Curl handles up towards your shoulders
- Lower down until arms are extended
- Keep neck long and shoulders down

Cable bicep curls (standing)

- Hold handles with palms facing up
- Curl both arms and maintain a 90 degree at your elbow during this entire set
- Slowly straighten one arm down and curl back up to 90 degrees 
- Switch arms

Cable Bicep Curl Hold with Alternating Release

Cable Bicep Curl Drop Set Circuit

• Hands on an elevated platform such as a bench or a chair 
• Bend your elbows and keep close to body 
• Press up and straighten your elbows as you lift your upper body up 

I want minimal breaks between reps but avoid using momentum to press up - use the back of your arms to lift yourself up!

Elevated Speed Tricep Pushups

Biceps & Triceps - Cable - Gym [30 minutes]

Amanda

I’m always looking for quick workouts now that I’m a mom of two. We have a cable machine at my work and some free weights both there and at home. I also have your resistance bands set. I’d love to see more variation of workouts I could do with those items in 30 mins or less. Love your workouts and Ptula brand! Also love your videos and your sweet family. ❤️

Back - Gym [30 minutes]

Great workout! A bit challenging but great!

Always challenging no matter the minutes or format !

Paula

Bands - at home (30 minutes)

Robin Musilli

Biceps & Triceps - Gym [25 minutes]

Christine

Great quick full body! love the modifications!

Allison

Definitely made me work up a sweat on my lunch!  The pike and reverse dip were a bit awkward and not able to do them with my shoulders.

Kayla

Bodyweight - Home (30 minutes)

Pilar

Wohoo! I pared this workout with another under 30 workout and It feels so good! 🙌

Cables - at gym (30 minutes)

The sweat was reaaaal 💦💦💦👌🏽 Felt amazing after this quick workout 🤗

Sarah

Thank you for this great workout that doesn’t have burpees, push-ups or bulgarian lounges 😋🤩🤩🤩

Marcela

Dumbbells- Full body (30 minutes)

Sweaty! A good one for when your short on time 👏🏼

Haylie H

Tammy

Full Body - Dumbbells [30 minutes]

I love these 30-mins workouts! Please add more whenever you can 🤩🤩😍

Maryann

Great quick workout! Sweat ahead in 25m!!

Full Body - Home OR Gym [30 minutes]

Made this into a TABATA style workout 40sec on/ 20 sec rest for 4 rounds. Nice 16min workout  to fit my schedule today 😮‍💨 🙌

Christina

Kimberlee

Full Body with Dumbbells - Intermediate [30 minutes]

Good one, couldn’t set up the donkey kick so I subbed them for another move!

Joleana 

Do not sleep on this workout wow short but you will feel it.! Sammy you never fail me 🔥👍🏼😍

Joss

Glutes - Landmine Set Up [30 minutes]

Sami! I’m burnin…my glutes are burnin lol

The sweat 💦 is REAAAAL 🔥🔥🔥🔥🔥
Loved that quick and efficient  glutes workout 👌🏼

Wow that was short and straight to the point! I loved it!

Glutes ONLY - Gym [30 minutes]

Loved it. Added elastic bands to the last one 😍

Sarah Lucero

Perfect hotel gym workout…especially after a road trip 🔥🍑

Cassey

Glutes at home  [30 minutes]

HIIT Sweat Sesh - Bench [30 minutes]

Just what I need to bring some change into my life 
Thank you!

Tanya

Loved this one! finished in 26 minutes with minimal rests! 🥵

HIIT at Home (30 minutes)

30 minutes never felt longer! Great workout!

Pattye

You weren’t playing around with this one. I would love to see a whole section dedicated to HIIT & LIIT.

Tynetta Naytah

Wowsers 🥵 can’t think of a better way to get off the cardio machine for once! 🔥👏🏻

Paxton

HIIT at Home - No Impact, No Equipment [30 minutes]

This was a great work out- even modified the bench plank and included a push up with each one and did it for a minute! Sweat in 23 minutes Yess!!!

Great intensity but easy on the knees. I will be coming back to this one!

Dezi Lauderdale

LIIT Sweat Sesh - Bench [30 minutes]

Landmine set up - at gym (30 minutes)

Great sweaty burn! Love lifting heavy on this one!

Love this quick, effective leg/glue workout!

Legs with Dumbbells [30 minutes]

Outdoor Full Body Blast - Bodyweight Only

Definitely made that side booty burn 🔥

Jonica Mincheski

Did not realize how much my outer glute gets neglected until this! Definitely going to be a regular!

Outer Glutes & Thighs [30 minutes]

Still loving this one! Increased weights as I have went too!

Megan

Shoulder Smash - Dumbbells - Gym (30 minutes)

Wow! That felt great! I finished with two sets of assisted pull-up! Great way to get this morning starting! 🙌

Shoulders & Back - Cables - Gym [30 minutes]

Jacque

Shoulders & Triceps - Home [30 minutes]

This was a good one for a heavy shoulder day 🥵

Amber

Shoulders - Barbell & Bands [30 minutes]

🤩 great workout for the shoulders! Would love some tips for modifications for those tricep push-ups, if we’re not good at them 🤪

Biceps & Triceps - Cable - Gym [30 minutes]

Community

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