Name: Playbook - Sami Bossert - Shoulders & Biceps - Home [45 minutes]
Uploaded: 2023-03-01T18:04:10.415Z
Duration: 45 min
Description: Shoulders & Biceps - Home [45 minutes]

Maryann

Sheri

Amanda

Sharyl

Ooofff it’s been a while since I’ve had a nice bicep pump 🥵💪🏻

Paxton

Jacque

Did this with my mother in law and she loved it! Great shoulder pump!

Alexandra

Kelly

This ones a nice burner at 530 in the morning!! Shewww 💪🏼

Alicia

Briana

Noemi

Athelia

Absolutely loved this one. Perfect for a quick Sunday session! SAVING this one for sure!

Gina

Vivian

Great mix of cardio and weighted exercises. My biceps and shoulders are on 🔥

Courtney

This workout humbled me 🥵 but feels so good afterwards 🙌

Samantha

Did this workout outside 102* 🥵🥵 great workout

Cristina

Wow! Hopefully I don’t need to use my arms tomorrow! Great workout it feels amazing 🥰

Awesome! Loved the burn and cardio bursts in between 💯

Robin Musilli

Sarah

This one is straight to the point! 3 circuits that are heavy on the shoulders and biceps but incorporate some movement to keep your heart up and hopefully get you sweating! 

Add in some cardio and stretching if needed 🫶🏼

• Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head 
• Immediately reverse the motion by jumping back to the starting position
• Increase speed as you feel comfortable
• Keep your core engaged and be light on your feet ! Keep a slight head to your knees

Jumping jacks

- Hinge at the hips 
- Explode forward with your hips, core is engaged 
- Engage your glutes as your hips come forward 
- Raise the dumbbell(s) to about shoulder height

Can perform this with one heavier dumbbell or two. Notice a slight rounding to my upper back and keeping my chin slightly tucked helps engage the glutes more

Dumbbell swings

• Hold onto dumbbells down to your sides, palms facing inward (toward body) 
• Keep shoulders down, neck relaxed, slight bend to your knees, core engaged 
• Curl the dumbbells up to your shoulders and then press them up to the ceiling 
• Slowly reverse the movements and go back to starting position 

** adjust your weight to make the reps challenging. I am using 25lb dumbbells . I’d recommend somewhere between 10-25lbs

Standing Curl Press

Shoulder & Bicep Cardio Circuit 1

• Rest Swiss ball against a wall
• Lean back onto ball, knees bent and wide foot stance

Inclined Shoulder Press (Swiss Ball)

• Hold ball above head, core engaged
• Begin performing jumping lunges with ball staying overhead 

** don’t forget each side

Jump left & switch = 1rep

Swiss Ball Jumping Lunge

Shoulder Press (Swiss Ball)

Shoulder & Bicep Cardio Circuit 2

• Hold dumbbells at side with palms facing your body and thumbs facing up, keep a slight bend to your knees with neck relaxed 
• pinch your shoulders back a bit and begin performing a hammer curl (1 side at a time) for the allotted time

Speed Hammer Curls

- Holding a weight with your arms extended overhead
- Lift one knee up as you lower the weight, meeting in the center of your body
- Extend both your leg and arms back out
- Complete desired reps then repeat on the opposite side

** don’t forget the other side

Weighted side knee tuck

- Sitting on bench, hold weights down by side facing away from body 
- Bend at elbows to curl weights towards shoulders, keeping palms facing away from your body
- Lower back down and rotate hands so that palms face you as you curl up again 
- Keep spine long

Narrow x wide hammer curl

Shoulder & Bicep Cardio Circuit 3

Shoulders & Biceps - Home [45 minutes]

Exactly what I needed.  The perfect combination of workouts.

Britney Lumley

Had to switch up today. Needed free weights instead of gym equipment 🙈🙈

Priscilla Velazquez

Back & Triceps - Home [60 minutes]

Great upper bod workout. Not too difficult for someone like me who hasn’t been to the gym in a while. Nice pace and variation of exercises.

Jennifer

This workout was a great intro to some machines at the gym that I wasn't confident enough to use before 😳😅

Leticia Lopez

Christina

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Terri

Dilian

Kristy

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Tiffany Cosby

Leah

Stacie

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Holy arms! I’ve never done so many bicep variations. Loved it with the video plus the description… extra thank you for someone who is new at cable machines!!

Pilar

Michelle

Back & Biceps - Cable [45 minutes]

My arms were burning after the first set!!

Morgan

Chelsea

Shoulders & Biceps - Dumbbells [60 minutes]

First workout and this was a blast! My triceps are dead

Sumaiya

Alyssa

Taylor

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I love to have this workout rotated between cardio, upper body strength, and ended with core. Felt like a great balance

Jessica Hauptmann

That was such a good workout!! I loved the bosu ball combos. 💪🏼

Nicole

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Quick upper burn 💪🏽🔥🔥🔥
Loved it 😍 Next time I'll take heavier dumbbell 🔥

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Keitcha

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Angela

Excellent workout for those of us who love upper body days!!

Reagan

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Going to be sore tomorrow! This one really got my back burning!

First workout with the app and I’m a fan. I like that it is guided but I can push how fast I go.

Shoulders & Biceps - Home [45 minutes]

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