Name: Playbook - Danny Saltos - W7/D3 Extra: Quickie AMRAP Strength & Cardio (12 Min)
Uploaded: 2023-03-17T16:13:24.958Z
Duration: 12 min
Description: W7/D3 Extra: Quickie AMRAP Strength & Cardio (12 Min)

This is a 12 AMRAP (as many rounds as possible). 

The goal here is to pace yourself so that you can complete as many rounds without burning out.  

You can also use this workout as a benchmark tool. Meaning, take note of your performance and revisit the workout in 4 weeks to see how much you have improved.

In this AMRAP finisher you will strive for a consistent effort.  Don’t start out the gate hot because you will burn yourself out.  

Make sure to pace yourself accordingly. 
Complete as many rounds in 12mins

Jump Rope

Hinged at the hips 

Torso parallel to the ground 

Knees soft

Holding a single kettlebell 

Pull towards your sternum 

Tap the ground on each rep. 

Remember not to raise or lower your torso

KB Gorilla Row (alternating)

Start in a high plank position

Lower yourself to the ground so that your entire body rest on the floor. 

Pause for 1 to 2 seconds. 

Push all the way up to a complete high plank

Chest to floor push up

• with a DB in each hand at the side of the hips. 
• bend your knees and drop your hips toward your heels 
• remember to find a stance that works for you and allows full depth

DB squat

Holding dbs in each hand 

Drop to the ground and hop your legs back into a high plank position. 

Hop both feet up towards your hands and stand up

*modify by walking your legs out one at a time and walking them back up one at a time to come to a standing position.

Dumbbell Burpees

12 Min AMRAP

W7/D3 Extra: Quickie AMRAP Strength & Cardio (12 Min)

Intro to Challenge: Additional Cardio

Intro to Challenge: Daily Steps

Intro to Challenge: Modifications & Injuries

Intro to Challenge: Nutrition

Intro to Challenge: What to Expect

Good, but I’m curious. When you say4 rounds of 4 exercises, do I do each individual excercise 4 times or cycle through the 4 exercises as a group 4 times. So AAAA-bBBB… or ABCD.ABCD.ABC…

Paola

Better late than never!! Deceptively challenging but soo good! Danny the master of disguised kickass work out 💪

Deepti

Jennifer

W1/D1 DAY 1: Intro Workout (40 Min)

I think this is one of my favorite workouts 🥰 thank you both!!!

Carolina

Thank you Danny and Rachel! Getting me back on track the best way possible 💪🏼

Stephanie

W1/D2 DAY 2: Intro Workout Follow Along (25 Min)

Love, love, LOVED this one. This is exactly what I need at 45. This was a good mix of weights and cardio for my heart. I don’t know if I’m in the majority of your demographic, being in my mid 40’s. However, I do love your philosophy about fitness. I hope you continue to add more classes that have both. Thank you, Danny ❤️

Lourdes

Lauren Ledesma

Erika

W1/D3 DAY 3: Intro Workout 3 (45 Min)

This circuit burns don't underestimate this workout.

Lorena

Terri

ANA PATRICIA

W2/D1 DAY 4: Lower Body (45 Min)

The best, the only thing she music is so loud 💕

Ana Paola  Jimenez arriola

W2/D2 DAY 5: Upper Body Follow Along (20 Min)

Yes!! Yes!! Yes!! This was awesome. More of these 45 minute videos that work everything. Thank you Danny❤️🙏 This is exactly what I need at my age.

W2/D3 DAY 6: Full Body (45 Min)

W3/D1 DAY 7: Full Body (45 Min)

The best like always I need everyday workouts🫶🏻❤️‍🔥

On the lunges, should the weight distribution be to the front leg or back leg or both equally?

The finisher was killer! Thank you 🙏 ❤️

W3/D2 DAY 8: Lower Body Follow Along (25 Min)

W3/D3 DAY 9: Full Body (45 Min)

This was absolutely great workout.!😅😰😓💦

Bina

W4/D1 DAY 10: Full Body (45 Min)

The last 40 seconds were KILLER!! Thank you Danny ❤️🙏

W4/D2 DAY 11: Full Body Follow Along (25 Min)

Veronica

Just what I needed this morning. Thank you , Danny ❤️🙏

W4/D3 DAY 12: Full Body (45 Min)

Never done a sumo uppercut move. Thanks for adding variety ❤️🙏

This one is one of my favorites! 🔥💪🏼

W5/D1 DAY 13 - Bonus Week: Lower Body (45 Min)

Another great one! Thanks Danny ❤️🙏

W5/D2 DAY 14 - Bonus Week: Booty & Arms (25 Min)

The last 12 minutes were invigorating! Also, the Abs flutter & scissors portion was KILLER!! Thank you, Danny ❤️🙏

W5/D3 DAY 15 - Bonus Week: Full Body (45 Min)

Perfect way to warm up on this cold and rainy morning. Thank you , Danny ❤️🙏

W6/D1 DAY 16 - Bonus Week: Lower Body (45 Min)

W6/D2 DAY 17 - Bonus Week: Booty & Legs Follow Along (25Min)

Giselle

W7/D1 Extra: Quickie Booty (15 Min)

Amazing short workout when you don’t feel like doing much but want to move your body! I added one more round 🔥🔥

Tanya

First workout. Took a minute but got a new bike and getting back on the plan. Thanks as always

evan

Thank you. 20 minutes and definitely got my heart going

W7/D1 Extra: Quickie Full Body Follow Along (20 Min)

The only thought I had during the last 20 min: “it would be a good time for my phone to run out of battery” 
that was horrible but it felt good!! ❤️‍🔥🔥

W7/D3 Extra: Quickie AMRAP Strength & Cardio (12 Min)

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