Name: Playbook - Sami Bossert - Upper Body - Dumbbells [60 minutes]
Uploaded: 2023-03-01T18:04:10.372Z
Duration: 60 min
Description: Upper Body - Dumbbells [60 minutes]

Terri

Dilian

Kristy

Haven’t worked my arms In awhile and this was such a great workout for beginners! Loved this one!

Briana

Great mid week workout! Minimal equipment could be done at home or in a gym.

Reagan

Michelle

Pibeny

This is the perfect all around upper body workout. Quick 40 min workout from home with dumbbells 🔥

Kelly

Having variation choices of same exercise

Mariah

Nicole

Stacy

Didn’t want to get up this morning. Crushed this one today! 😮‍💨💪🏻

Paxton

Andrea

Gina

Robin Musilli

Alexandra

Zaira

First time I am so consistent with my workouts. Thanks

Nehq

Farah

I never workout on arms because I find it so boring. I loved this workout. I felt the burn, broke a sweat and had my heart rate up.

It was good! I feel the burn in my shoulders. Love it.

Sarah

I haven’t sweat during an upper body workout in a long time! Deff kept my heart rate up the whole time! Will be doing this one again!!

Per you request, get ready for a great DUMBBELL ONLY upper body circuit !! 

If you don’t have 60 minutes, there’s a 30 minute option under the UNDER 30 TAB

** 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

• Position yourself in a lunge position with a wide stance 
• Hold onto a dumbbell in the hand on the same side as the front foot 
• Lunge down and as you lift yourself back up, perform a bicep curl
• At the top of the lunge, press the dumbbell up and overhead  

** complete 1 arm before starting the other side

Lunge x SA Curl into Hammer 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

- 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

Circuit 2

• 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

• 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

• 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

• Cross one arm over chest and hold close to body with the other arm - you should feel a stretch in the back of your upper arm (triceps) and rear deltoid (shoulder) 
• Repeat on other side 

• With a bend to your elbow, pull your arm behind your head and hold with opposite arm - you should feel a stretch in your tricep and rear deltoid
• Repeat on the other side 

** don’t forget both arms! 20sex per stretch per arm

Crossbody Arm Stretch

Upper Body - Dumbbells [60 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

Amanda

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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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Tiffany Cosby

Leah

Stacie

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Maryann

Sheri

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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

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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. 💪🏼

Tuesday: Upper Body Sweat Sesh! [45 minutes]

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!!

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

Jacque

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

Upper Body - Dumbbells [60 minutes]

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