Name: Playbook - Coach Nay P - Dumbbell Only
Uploaded: 2022-06-08T20:24:57.579Z
Duration: 30 min
Description: Dumbbell Only

AMRAP: As Many Reps/Rounds As Possible 

In this case we will be focusing on rounds. You will have 3 AMRAPS that are 9 minutes long. You will rest 1 minute after you complete 9 minutes of each AMRAP. This workout will take you 30 minutes. 

AMRAP 1: 9 min of work (Chest & Tricep) 1 min rest
- DB chest press x 12
-DB close grip push ups x 6
-DB chest fly x12
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AMRAP 2: 9 minutes of work (Lower body & core) x 1 min rest 
- DB goblet squat x12
-DB single leg RDL x12 each leg 
-Leg raises x12 
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AMRAP 3: 9 minutes of work (full body) x 1 min rest 
- DB push plank row x10
-Plank kick throughs x 10 each 
-full body crunch x12

Complete for rounds:

DB chest press x12
DB close grip push up x6
DB chest fly x12

DB floor chest press

DB close grip push ups

DB floor chest fly

AMRAP 1: chest & triceps

Complete for rounds:

-DB goblet squats X 12
-DB single leg RDL x 12 each
- Leg raises x12

DB goblet squat

Db single leg RDL

Leg raises

AMRAP 2: lower body & core

Complete for rounds:

-DB push plank row x10  
-plank kick Thru x10 each 
-full body crunch x10

1 rep would be a push up row , row 

Option: perform body weight or on knees

DB push plank row

Option you can perform this on an incline like a bunch or chair

Reps are for each side

Dumbbell Only

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