Name: Playbook - Sami Bossert - Dumbbells- Full body (30 minutes)
Uploaded: 2023-03-01T18:04:10.381Z
Duration: 30 min
Description: Dumbbells- Full body (30 minutes)

Robin Musilli

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

Rebecca

So good for a gym comeback after 4 months

Laura

Samantha

Right level of challenge for my first week back in the gym.

Tanya

Sara Zain

Nicole

First workout with your app. I enjoyed it. Just what I needed for a shorter workout!

Michelle VanHoose

Cynthia

Holy bat balls that was really good 🔥🔥💚

Skye Beasley

Perfect for running on 4 hours of sleep and just needing to get something in!

Courtney Hughes

Great little workout if you’re short on time!

AlLee Branchcomb

Out of breath ! Great arms and legs 30 min workout !

Paula

Kasia

Great to have a 30 minute workout when you’re in a bit of a time crunch !

I love these under 30 for the early morning before work!!!

Megan

Elena

That was supposed to be a 5 star rating. I loved this workout. Being new to the app, I wanted to start with a 40 minute routine. This was perfect. Sami’s instructions and demonstrations were extremely helpful.

Awesome workout  👍love the timer and the set tracker

Nancy

Beth

SUPERSET: 4 x :30/:30
-ROTATING STEP UP SQUATS
-SEATED SUMO DEADLIFT

SUPERSET: 4 x :30/:30 
-SEATED PRESS X ALTERNATING PRESS
-NARROW X WIDE HAMMER CURL

SUPERSET: 4 x :30/:30 
-WEIGHTED HIP ABDUCTION 
-BENT OVER FLOW (FLY + ROW) - MODIFICATION

FINISH EACH SUPERSET BEFORE MOVING ONTO THE NEXT. KEEP RESTS MINIMAL TO KEEP IT UNDER 30 MINUTES.

- Start in deep squat with both feet on bench and weights resting on shoulders 
-Step one foot down and rotate outwards into a squat
- Keep core engaged as you move

Rotating step up squats

- Sit on bench with knees turned out and feet wide 
- Hold dumbbells in between legs with lengthened arms 
- Lower weights to the ground as you keep the back flat 
- Return to original seated position, driving heels into ground (keep weights down)

Seated sumo deadlifts

Superset

- Seated on bench, bend elbows at a 90 degree angle with palms facing out 
- Press both weights overhead and back down 
- Lift one arm back into overhead press and then the other 
- Keep spine long and core engaged throughout

Seated press x alternating press

- Sitting on bench, hold weights down by side facing away from body 
- Bend at elbows to curl weights towards shoulders, keeping palms facing away from your body
- Lower back down and rotate hands so that palms face you as you curl up again 
- Keep spine long

Narrow x wide hammer curl

- Kneeling into a stationary surface for support 
- Pinch/hold a weight behind your knee
- Raise your leg laterally, then lower with control
- Complete desired reps then repeat on the opposite side

Weighted hip abduction

- Use back of bench to stabilize head position and keep spine in neutral 
- Knees are slightly bent, heels press into floor 
- For fly, palms face behind you as you lift elbows up towards the ceiling 
- Actively squeeze in between the shoulder blades as you lift

Bent over flow (fly + row) - modification

Dumbbells- Full body (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]

Jennifer

Great workout! A bit challenging but great!

Always challenging no matter the minutes or format !

Bands - at home (30 minutes)

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

Ivette Subock

Biceps & Triceps - Cable - Gym [30 minutes]

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)

Tammy

Such a great workout in a short amount of time. Only took me 18 mins and I’m dripping in sweat 🤩

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!

Leah

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!

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!

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 🤪

Dumbbells- Full body (30 minutes)

Community

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