Name: Playbook - Sami Bossert - Full Body with Dumbbells - Intermediate [30 minutes]
Uploaded: 2023-03-01T18:04:10.560Z
Duration: 30 min
Description: Full Body with Dumbbells - Intermediate [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

Allison

Kimberlee

seems so simple but such a good one 💪🏼

Did in 20 minutes- but got a sweat! Loved this workout when have very little time

Alanah

Loved it! Getting ready for the challenge I am so pumped 💪

Alexandra

Nice quickie workout and room to challenge myself with heavier weight.

Nicole

Crazy,🔥🔥, burn, ouch, DEAD!!!!🤣🤣🤣

Skye Beasley

I like it, I like it a lot. Kept my heart rate up and got it done in about 20 minutes!

Paxton

This one is similar to the 60 minutes, but I shortened it for those who only have 30 minutes to crush it!

Give it your all, if you complete it sooner than 30 minutes, great !!!

• holding onto 1 dumbbell (I went heavy here), bend your lower body forward as you swing the dumbbell between your legs and swing it back up smoothly right into a backward lunge. 
• dumbbell is in the hand of the same side of your back foot  
• keep your shoulders down during the swing, hand position will be hammer style (thumb facing up and palm facing inward) 
• rest dumbbell on shoulder during the backward lunge 

** start with light weight to get your form and motion down ** 

Complete one side first before switching to the other side

FB - Dumbbell Swing Backward Lunge

A few tips : 

• Your feet do not need to be on a dumbbell and can be on a wider surface than this . If you use a dumbbell, make sure it’s heavy enough to not fall over and potentially cause injury 

• you can switch up these push ups to be either Tricep push ups (shown here) or chest push ups. Your choice!

FB - Decline Tricep Push Up with Toe Tap

• Place dumbbell between legs, perform two squats holding dumbbell
• Gently lower to the ground and perform a 180 jump over the dumbbell 

** modification - avoid the jump squat and just perform double squats

FB - Double Squat x 180 JS (Jump Squat)

• lay on your back, feet wider than hips, toes pointed out
• hold dumbbell above chest, slight bend to your elbows 
• squeeze glutes and thrust up
• holding the glute squeeze, lower dumbbell over and behind head, tapping it on the ground 
• raise it up over your head to finish above your chest, then lower glutes to touch the ground 
• repeat

FB - Glute Bridge with Overhead Extension

Full Body Circuit

Full Body with Dumbbells - Intermediate [30 minutes]

Rebecca

Amanda

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]

Jennifer

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)

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

Haylie H

Tammy

Full Body - Dumbbells [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]

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!

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 with Dumbbells - Intermediate [30 minutes]

Community

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