Name: Playbook - Sami Bossert - Full Body - Home OR Gym [30 minutes]
Uploaded: 2023-03-01T18:04:10.485Z
Duration: 30 min
Description: Full Body - Home OR Gym [30 minutes]

I love these 30-mins workouts! Please add more whenever you can 🤩🤩😍

Marcela

Maryann

Great quick workout! Sweat ahead in 25m!!

Love these quick, minimal equipment workouts!

Jennifer

Amanda

This is a great quick/effective workout!! You don’t need much room and just one weighted item. A perfect workout for moms who need to kill some time during a kids practice or early in the morning!!

Jessica

Quick thirty minute work out guaranteed to make ya SWEAT!😅

Sarah Styers

Sweating so much! Love these quick and effective workouts!

Heather

Paxton

Michelle

Skye Beasley

that was a great workout outdoors 3 mos post partum! Thank you

Allison

Abigail

I swiped too soon!! Just completed the warmup. But looks like a good total body workout! Excited to do it 😁💪🏼

Excellent when I get out of shifts and just have a half hour before collapsing!

Ana Grace

Great quick home workout 👏 got me sweating 😅

Hayden02!

Amazing quick work out! Definitely brought on the sweat 😍

Ashlee

Killer 30 minutes workout! Definitely had me sweating!

Kasey

Probably my favorite 30 minute full body workout! 💪💪💪

Kasia

Sami!!! I love this one 💕… I can’t do much because of my spine but this was perfect and it challenged me in such a good way!! Thank you because I needed this 🥺♥️

Susan Coleman

Megan

• you can perform whatever cardio you’d like! I like to jump rope during upper body days and is a convenient option! But anything will do : treadmill, biking, jumping jacks, row machine, etc 

Take breaks when necessary but aim for 5 minutes of cardio warm up

Cardio - Jump rope

• 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

FB - Squat with Alternating Hammer Press Twist

FB - Single Arm Press x Stationary Lunge

Single Leg Deadlift Row x Single Arm Front Raise 

• Use a weight that you can safely perform the front raise (it may be 5-8lbs and heavy as 20lbs)

If you want to go heavier in weight for this move, swap out the front raise for a bicep curl 

** don’t forget other side! **

SLD x SA Front Raise

• place hands on an elevated surface (bench, heavy dumbbell, chair) 
• position yourself in a plank position 
• bring one knee in at a time, engaging your core and avoiding any swaying 
• 2nd movement is a twisting mountain climber for knee tuck

Elevated Knee Tuck x Twisting Mountain Climber

• in a plank position, place hands on a slightly elevated surface (I’m using a heavy dumbbell - make sure it’s heavy and there’s no chance of falling)
• one hand at a time, lower yourself so both hands are on the ground, still in a plank 
• avoid twisting your hips and using momentum - core should be engaged and stabilized 
• place 1 hand at a time back on the dumbbell or elevated surface

Abs - Step up Plank

Quad Circuit

Full Body - Home OR Gym [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 😋🤩🤩🤩

Dumbbells- Full body (30 minutes)

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

Haylie H

Tammy

Full Body - Dumbbells [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!

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!

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 - Home OR Gym [30 minutes]

Community

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