Name: Playbook - Sami Bossert - Full Body Dumbbells - Low Impact
Uploaded: 2023-12-03T21:46:17.793Z
Duration: 15 min
Description: Full Body Dumbbells - Low Impact

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

Ana Grace

Paula

Allison

Leah

This one is for all my super busy mamas out there who need to just get in 15 minutes of no BS before their day begins!! We’ll keep this one light impact on your joints but still all of the challenge that comes with full body workouts 🤭

My full body workouts are typically TIMED workouts so just perform as many reps within the time frame recommended.

- Hold dumbbells in hands
- With both feet shoulder width apart and hands (with dumbbells) resting at your sides, step backward with one leg and perform a lunge. Keep your core engaged as you raise the dumbbells up in front of you with thumbs facing forward/up
- Return your leg back to standing position as you lower your arms back down to your side. 
- Perform another back lunge and this time, raise your hands out to your sides - keep a slight bend to your elbows and lead with your pinkies. Raise the dumbbells up no higher than shoulder width. 

Maintain a strong core the entire time. Exhale on the difficult part of the movement (during the lunge portion/dumbbell raise combination) and inhale when returning to starting position. 

** this demo shows your completing one leg solely before switching to the other leg . HOWEVER, you can also alternate your lunges to tackle both legs at the same time if desired ** 

REPEAT TIME ON OTHER LEG 

30 seconds per each leg  = 60 SECONDS . 3 rounds = 4 MINUTES TOTAL

FB - Back Lunge x Front Raise / Lat Raise Combo

Take one step at a time with this one. It’s not for speed but for proper form. 

Only YOU know what weight you’re able to use for this move. If you’re using 5lb dumbbells and find the tricep and shoulder presses are too easy - make sure to perform 3-5 reps all at once. 

Find it too hard ? Perform just 1 rep of the tricep and shoulder portion with each stand.

FB - OH Tri Ext x Full Body Press

- 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 - Stationary Side Plank x Side Raise x Lat Kick

Isometric Single Leg Bridge with Opposite Dumbbell Fly 

** If this moves is too tense or challenging for you, keep both legs on the ground - slightly spread with toes pointed out to maintain tension on your glutes ** 

- Lay on back with knees bent and feet flat on the ground 
- Lift your butt up in the air and maintain the glute bridge for the entire set 
- Hold dumbbells above your chest with palms facing each other - slight bend to your elbows
- If able, lift one leg up and straighten out in a diagonal line - all of your weight will be on the other side 
- With 1 leg up on the air, slowly lower your opposite arm out to your side with a slight bend to your arm 

AIM FOR 30 SECONDS EACH SIDE BACK TO BACK. 60 SECONDS TOTAL.

FB - Isometric SL Bridge x Alternating Fly

Full Body Dumbbells - Low Impact

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🔥most successful hotel room workout ever

Jennifer

Haylie H

Outdoor Full Body Blast - Bodyweight Only

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

Samantha

Jessica

Full Body Banger - Dumbbells Only

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

Sarah

Sophia

Intense Bodyweight - Low Impact

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!!

Intense Plates

Advanced Lower Body - Bench - High Impact

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

Full Bodyweight - Low Impact

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

Full Body Low Impact - Bench or Box

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

Full Body Bands

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

Full Body Core - Medicine & Stability Ball

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

High Impact Legs - Box & Dumbbell

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 Dumbbells - Low Impact

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