Name: Playbook - Sami Bossert - Full Body Frenzy - Dumbbells only !! 30 minutes
Uploaded: 2023-12-06T18:26:03.073Z
Duration: 30 min
Description: Full Body Frenzy - Dumbbells only !! 30 minutes

I think having the rounds count down and automatically continue to the next rep would be great.

Selina

Loved this total body workout!!🙌🏼💪🏼

Abigail

Liked the quick full body with dumbells 🙌

Christina

20-30 minute full body workouts is really all you need to get in a solid workout a few times a week. Let’s keep the rest periods to a minimum and knock this workout out!! 

This workout needs only dumbbells. It is a more intermediate level workout but lll be sure to create some beginner style workouts for you all if you need those !

Dont forget to warm up with 2-5 minutes of light bodyweight moves or cardio

- 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 x 3 rounds = 5 minutes total

FB - Back Lunge x Front Raise / Lat Raise Combo

** this one will require dumbbells that have the flat edges to better secure to the floor when in the plank position. If you do not have dumbbells like this handy, take an extra second or 2 and place hands on the ground for the plank .

Plank push up with bicep curl

** dumbbells will need to have the flat edges to safely hold them in this plank position ** 

- Get into full plank position with dumbbells in hands and hands directly below shoulders
- Feet pretty wide apart to maintain your center balance 
- Perform a tricep push up, at the top position all weight on one side of your body as you pull up the opposite dumbbell and perform a tricep kickback. Focus on straightening your arm behind you, feeling the back of your upper arm as you do.

Plank Push Up with Kickback

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

- 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

Full Body Frenzy - Dumbbells only !! 30 minutes

Full Body, Core & Glutes - Landmine & Ball

This workout kicked my 🍑 what a 🔥 workout

Heather Beaudin

Devan Hodlik

Staple workout I keep on deck.   Awesome sweat and heart rate booster!

Kelly

FULL BODY BLAST - SLAM BALL

Leslie

Kari Boden

Shorter than expected but a good warming up!

Willeke

HIIT at the Gym [45 minutes]

Love it, straight forward, challenging but doable even for someone who might me coming back to gym after small break 😁

Marcela

Sharyl

Full Body - Dumbbells | low impact [40 minutes]

Who would have thought an entire landmine workout would be so hard and so hurt so good!

Tara

Loved this for a quick workout with minimal equipment!

Jennifer

Full Body - Landmine Set Up [45 minutes]

Great!! I needed a full body workout while on my “lady holiday” that wasn’t too high impact. 🙌🏼 thank you!

Emily

Effective sweat session but duration of the workout is off. Each exercise is 1.5 mins of work, including rest time doesn’t equal 50 mins? Other very effective in under 30 mins! Thanks Sami!

Tanya

Perfect workout for me on vacation with minimal equipment 💪

Jessica Hauptmann

LIIT & Plyometrics - Box [50 minutes]

Wow! This is a great one! Good sweat going on!

Jacque

It was ok. Not my favorite but worth trying.

Anya

Robin Musilli

Full Body Bands [50 minutes]

Christine

Intense after a glute galore workout yesterday!!

Krystle

Holy cow!!!!!! Every single muscle is on fire!!!! What an amazing workout! 🔥 🔥

Full Body Frenzy - Dumbbells only !! 30 minutes

Community

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