Name: Playbook - Sami Bossert - Upper Body - Dumbbells [30 minutes]
Uploaded: 2023-03-01T18:04:10.578Z
Duration: 30 min
Description: Upper Body - Dumbbells [30 minutes]

Rebecca

🤩 great workout for the shoulders! Would love some tips for modifications for those tricep push-ups, if we’re not good at them 🤪

Marcela

Robin Musilli

Amanda

Forgot what a 🍑kicker dumbbell swings are 🔥

Jennifer

Sophia

loved this mix of workouts!! arms are burning 🥵

I loved this workout! Quick but definitely not easy! Loved it!

Kimberlee

LOVE these 30 min workouts! Super convenient for a busy schedule!

Devan Hodlik

Good one to get me back into it after being sick

Leah

Always my go to for a quick upper body workout 🔥👏🏻

Paxton

Nicole

Fabulous workout when you need to get a quick one in! Arms are feeling the burn 🔥

Kelly

I was sweating 5 minutes in. Definitely need to keep working my upper body🥵💪🏻

Michelle VanHoose

So quick, so effective! My arms are jello!

Loved this short and sweet workout for an awesome arm pump! 💪🏽💪🏽

Anessa

Terri

Love these 30 minute workouts! Feels good to get a workout done in just enough time before my newborn needs me

Alyssa

Great quick upper body for a Sunday morning!!

Jennifer O

Courtney

Skye Beasley

Never fail to give me a good workout on the days I wasn’t feeling it but knew i had to get it in!

Courtney Hughes

Holy moly! That was brutal in a good way! 🔥

Samantha

Ohoud

Arms on fire 🔥🔥🔥🔥 Can't even hold my phone after this one 🤣🤣🤣🤣
Loved it 👍🏼

Sarah

Saryn Johnson

Maria

The great thing is for 30 minites I worked so hard I felt like it could have been 45-50. Feeling invigorated !

Paula

Megan

Christina

Fabulous ! 30 min !
Feeling great !
Empowering !

Kasey

Definitely a burner for sure! 130 calories burned in 30 minutes!

Kelli

Samantha Anderson

Great workout! I didn’t realize how out of shape my arms were until I tried this workout! Definitely one I’ll do again😊

Sondra

Kasia

Under 30 minutes, this low impact, dumbbell only workout should have your upper body crying ! 

I want minimal rest periods for this workout and if this workout seems too easy, make sure to increase your weight with each set ! I want it to burn!

** if this move is used during warm ups, keep the weight light and focus on form and warming up your entire body. If it’s within a workout, you can add 5-20lbs more to really make it challenging ** Never compromise on form !! 

- Feet should be wider than shoulder width stance 
• Hold dumbbell in both hands 
• Squat (keeping core tight and shoulders relaxed) and keep arms down
• As you lift yourself up, swing the dumbbell out and in front of you 
• maintain control over the entire movement

Squat Dumbbell Swings

• seated with a dumbbell in each hand, press up into a shoulder press, back to starting position and right into a W press (press up and slightly away from your body - making a W with your arms

• as the reps drop, increase your weight by 2-5lbs with each set

Press x W Press

Circuit 1

• Begin the exercise with arms over your head, slight slight bend to your elbows
• Slowly bend one elbow and descend that arm down to where dumbbell is near shoulder then press back up
• Repeat on other side 
• Then complete a descent press with both arms and then back up 
• Lower again and twist wrists and pull elbows together in front of you in an Arnold press

Alternating press descent x press x Arnold press

• Hands on an elevated platform such as a bench or a chair 
• Bend your elbows and keep close to body 
• Press up and straighten your elbows as you lift your upper body up 

I want minimal breaks between reps but avoid using momentum to press up - use the back of your arms to lift yourself up!

Elevated Speed Tricep Pushups

Circuit 2

• Lying flat on a bench or the floor, place a heavier dumbbell in your hands (maybe 15+ lb dumbbell)
• Keep a slight bend to you elbows and make sure your upper back is pressed into the bench or floor 
• Slowly lower the dumbbell back and behind your head - you should feel your outer and upper back
• Slowly pull the dumbbell back to starting position

Overhead Arm Extension

• Lying flat on a bench or the floor, hold dumbbells in both hands 
• straighten your arms directly above your head and slightly at angle (toward your forehead). You should feel some resistance against your triceps just holding the dumbbells up 
• Slowly lower the dumbbells to the sides of your head by bending your elbows and slowly return to starting position

Skull Crushers

• Lie flat on a bench or the floor with light dumbbells in hands 
• With a slight bend to your elbows lower the dumbbells out and down to your sides, feeling a stretch in your chest and biceps 
• Slowly lower up and crisscross dumbbells right above your chest

Weighted Chest Fly Crossovers

Circuit 3

Upper Body - Dumbbells [30 minutes]

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!

Always challenging no matter the minutes or format !

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]

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 🤗

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]

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 😮‍💨 🙌

Full Body with Dumbbells - Intermediate [30 minutes]

Good one, couldn’t set up the donkey kick so I subbed them for another move!

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! 🙌

Upper Body - Dumbbells [30 minutes]

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