Name: Playbook - Sami Bossert - Full Body - Dumbbells [30 minutes]
Uploaded: 2023-03-01T18:04:10.497Z
Duration: 30 min
Description: Full Body - Dumbbells [30 minutes]

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

Haylie H

Tammy

Jennifer

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

Being 4 months postpartum, this was the perfect workout to ease back into! Definitely got a good sweat going!

Kimberlee

Sara

Sweaty!!My quick go to workouts when I don’t have much time.🙌🏼🔥💦

Abigail

Such a good (quick) workout! Dripping in sweat!

Amanda

Holy smokes! I’m struggling! It’s a great, fast work out that sure gets your heart pumping 👍🏽

Alyssa

Those burpee mountain climber combos kill me.

Nicole

One my favs for a quick total body sweat sesh!!!🙌🏼👌🏼💪🏼

A nice quick sweat sesh! 👏🏻🥵💪🏻

Paxton

Leah

Allison

LOVE this one. 3mo pp and it feels great, but challenging 💛

Catalina

This is going in my favorites!!! 👍👍

Tiffany

Tracy

lauren zuga

Timi Jo

That was 🔥🔥🔥 good quick way to start the week off right

Skye Beasley

She tiny but she nothing less than mighty 🥵 holy 🔥 this one has me takin a little extra rest because 😮‍💨🔥👏🏻

Crystal

Very challenging but totally doable, especially for just getting back into the routine!

Richaela

Loving these 30 min full body workouts at home!!!!

Kasia

• 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

Squat to Toe Reach

Warm Up Bodyweight Circuit

• Hold dumbbell in each hand and position at shoulder level 
• Squat down and as you lift yourself up, twist your torso to one side and press the arm up that’s in the front of the twist 
• lower arm, twist back to center and squat back down 
• repeat on opposite side 

** Start with lighter weight (note the higher reps) and add 5lbs or more with each set

If it’s a timed workout, go as hard as you can with proper form and document how many reps you can get in within the timeframe

FB - Squat with Alternating Hammer Press Twist

- Hinge at the hips 
- Explode forward with your hips, core is engaged 
- Engage your glutes as your hips come forward 
- Raise the dumbbell(s) to about shoulder height

Can perform this with one heavier dumbbell or two. Notice a slight rounding to my upper back and keeping my chin slightly tucked helps engage the glutes more

Dumbbell swings

FB - Inclined Mountain Climber x Burpee

• 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

All in 1 Circuit

Full Body - Dumbbells [30 minutes]

Rebecca

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. ❤️

Beth

Back - Gym [30 minutes]

Great workout! A bit challenging but great!

Samantha

Always challenging no matter the minutes or format !

Paula

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]

Robin Musilli

Biceps & Triceps - Gym [25 minutes]

Christine

Great quick full body! love the modifications!

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)

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

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! 🔥👏🏻

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 🤪

Full Body - Dumbbells [30 minutes]

Community

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