Name: Playbook - Sami Bossert - Full Body Banger - Dumbbells Only
Uploaded: 2024-03-26T21:15:26.581Z
Duration: 15 min
Description: Full Body Banger - Dumbbells Only

Allison

Wow that’s just what I need it! Thanks Sammy 😊

Samantha

Jessica

This one got me sweating before the first round was over! 🔥

Haylie H

Ready for a quick workout with just dumbbells, team? 

Ok, this one could be intense but I’ve got you only for 15 minutes so give me your best shot!!! 

This workout will be heavy on your shoulders, core and legs! A fantastic combo!!!

- In a standing position, lean just slightly back engaging your core
- By bending your knee up toward your chest, tighten up your core 
- Repeat on other leg
- Then directly following, perform a front straight leg kick forward and repeat on other leg

FB - Front Knee Tucks x Front Kicks

- Hold onto 1 dumbbell with both hands in front of your chest (bent elbows) 
- Perform an alternating jumping lunge - as your at the bottom of the lunge, press the dumbbell up and over your head, keeping your core engaged and steady 
- Lower the dumbbell down and jump into the other lunge gently on your knees

FB - Jumping Lunge with Overhead Press

FB - Crossbody Diagonal Raise x Lunge (25s each side)

- Very wide feet stance
- Place each dumbbell in front of each of your feet 
- Perform a deep lateral lunge to one side and with opposite hand, grab the dumbbell from the ground
- Bring the dumbbell up as you lift yourself back up to standing position and press the dumbbell up in a shoulder press movement 
- Slowly lower the dumbbell back down to the ground as you perform another lateral lunge
- Repeat on opposite side

FB - Lateral Lunge into SA Press

- Get in a quadruped position, hands directly under shoulders, with a 10lb plate (or dumbbell) under one of your shoulders  
- Back should be parallel to the floor, core is tightened and knees are at 90 degree angles when in correct Bear position
- 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 lift and move the dumbbell across the floor to directly under your other shoulder  
- Repeat with other hand

FB - Bear with Dumbbell Pull

FB DB CIRCUIT

- 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

As a cool down, you’ll want to focus on holding the stretch for 10-20 seconds  - stretch deep enough to where you feel tension but not too much tension

**don’t forget each side!**

- in a deep lunge position with your back knee resting on the ground, shift forward and back so you feel the stretch in your hip flexor and hamstring

Static Deep Lunge Stretch

Full Body Banger - Dumbbells Only

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🔥most successful hotel room workout ever

Jennifer

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I LOVE this 15 minute workouts, they are tough but they are so convenient!

Ana Grace

Paula

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Drippin in sweat 💦💦💦
Amazing workout 👌🏼🔥🔥🔥

Sarah

Sophia

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Amanda

I love the intensity of these short workouts 🔥💪🏼🤩🤩🤩
I'm drenched in sweat in 20' training, amazing 🔥🔥🔥🔥

Perfect for easing back in after a small vacation!!

Leah

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I've been following Sami on multiple platforms for years. I love her workouts.  This was a fun, functional, quickie sweat session. Loved it

Sabi

Sweating as if I did a 60 min workout. I love these quick no equipment workouts!

Briana

Didn’t think I could feel a burn in 15 minutes 👏🏼👏🏼

Jaclyn

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Wow! I am a once again beginner and wow! This made me sweat like crazy.

Laura

N’kengie

Perfect workout to inch my way back into heavier days!

Elizabeth

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Another amazing workout! I’m still sore from the last one I did ! I’m loving this kind of workouts ❤️🙌

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Short and sweet just what I needed today with a short timeframe to workout

Carolyn

Got better than I thought it would!!! 🥵 I love it!!! 🫣

Alli

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Leslie

Omg! My ass is on fire 🔥. This was my first time trying your workout and it was tough! It took me 22 minutes bc I needed to rest my glutes in between sets. I used a 20 pound dumbbell…probably a bit much for my first of your workouts…I’m a sweaty mess thank you 😊

Tricia

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This is my favorite full body sweaty workout!

Full Body - Dumbbells

Perfect workout for when you’re in a hurry but want to feel the burn!

Worked up more of a sweat than anticipated! Loved it!

Lydia

Great short full body workout!! I did this one evening after work just to get some movement and some sweat!

Full Body Banger - Dumbbells Only

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