Name: Playbook - Sami Bossert - Shoulder Smash - Dumbbells - Gym (30 minutes)
Uploaded: 2023-03-01T18:04:10.811Z
Duration: 30 min
Description: Shoulder Smash - Dumbbells - Gym (30 minutes)

Amanda

Still loving this one! Increased weights as I have went too!

Megan

This is seriously going to be a weekly staple! Love this one! It was a perfect finisher to a 30 min leg workout too!

Been obsessed with getting shoulder gains so great workout for that!

I love this work out, especially for when the gym is super busy. I can still grab the dumbells and do my thing!!!

Marissa

Celeste

This one targeted some
Muscles I haven’t felt burn in a long time! This was a good one! 👏🏻

Paxton

First time doing one of her workouts! I’m obsessed with these & the app!

Quick great and effective! Just what I need it!

Samantha

N’kengie

This workout can be completed at the gym or at home as long as you have 2 sets of dumbbells and a bench!

- Lie back on incline bench, dumbbells in hands ready to perform a shoulder press
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down
- Twist wrist and bring dumbbells forward as you move the dumbbells in front of your face, palms now facing your face 
- Move back to shoulder press position

Inclined Arnold Press

• on an incline bench, start with straight arms up over head with dumbbells in hands - thumbs facing each other 
• keep upper back on bench and slightly pinch shoulders back 
• Keeping neck relaxed and elbows slightly bent, lower hands and dumbbells down halfway and then raise back up over head 

** aim for 5-10lbs for this move **

Incline Bench Hammer Half Circle Press

Delt Burn 🔥

- Stand with a dumbbell in each hand, bent knees and core engaged 
- With dumbbells at your side, raise one arm to your front (with a slight bend to your elbow) and raise up to shoulder width, pinky slightly elevated and palm is facing down
- Slowly lower down to your side and repeat on other hand

Alternating Front Raise

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

- Lat back on bench with a dumbbell in each hand 
- Perform a twisted bicep curl (finishing with palms facing upward when your elbow is 90 degrees)
- Press outward with the dumbbell (aim
For 2-10lbs MAX per dumbbell for this move)
- Keep neck long and relaxed, core engaged

Incline Twisted Curl into Reverse Press

Dumbbell Shoulder Triset

- Seated or standing, place hand against a secure area to hold your hand back
- Lean forward slightly to feel your shoulder stretch 
- reps or seconds are PER side

Single Arm Shoulder Stretch

Shoulder Smash - Dumbbells - 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]

Jennifer

Great workout! A bit challenging but great!

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!

Allison

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]

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]

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 🤪

Shoulder Smash - Dumbbells - Gym (30 minutes)

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