Name: Playbook - Nick Walker - 30 Minute DB Only AMRAP! 🔥
Uploaded: 2022-12-09T18:35:05.226Z
Duration: 30 min
Description: 30 Minute DB Only AMRAP! 🔥

Dejan

Great job you do always keep up the good work 🙂😘❤️😗😗

Anthony

AMRAP: 
As Many Rounds As Possible 

Set your timer for 30 minutes and complete as many full rounds as possible.  Save the workout and write down how many rounds you got so you can compete with yourself the next time you complete it! 

My best recommendation for best results: use this workout 2-3 times per week as a “cardio” workout or strength training paired with walking or biking each day! 

⬇️⬇️⬇️

30 Minutes:
10 Snatch to Press (both sides)
15 DB Push Ups
10 Renegade Rows (both sides / 20 total)
20 Reverse Lunge to Curl (20 total curls / 10 lunges each leg)

30 Minutes:
10 Snatch to Press (both sides)
15 DB Push Ups
10 Renegade Rows (both sides / 20 total)
20 Reverse Lunge to Curl (20 total curls / 10 lunges each leg)

(Don’t pay attention to the rounds — complete as many as possible)

- Hinge hips back
- Let dumbbell reach to opposite foot
- Snap hips through as you snatch dumbbell upward
- Press overhead
- Be explosive

Snatch to Press

- Use the dumbbells as your grip
- Descend until chest hits dumbbells
- Push up through palms and triceps

DB Push Ups

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side
- 10 each side

Renegade Rows

- Descend through back toe
- Drop knee almost to ground with knees and ankle at 90°
- Come back to starting position by pushing through front foot
- Curl both dumbbells as you return to starting position 
- Alternate 
- 10 on each

Reverse Lunge to Curl

Full Body AMRAP

30 Minute DB Only AMRAP! 🔥

Dimitrios

John Paul

It was a great workout it was my first full body looking forward for the next couple workouts tbh is week!

William

Full Body Strength / Size 🔥

Fred

Zhamoyani

Push/Pull Maintenance 👌🏼

I haven’t sweat like this from a workout in a few months. Feels so good to be back!

Michael

This was an intense, highly effective program with limited time commitment!  👏🏽👏🏽

Henry

Full Body / Dumbbell Only ⚡️

Banded Burn 🔥

Nolan

Absolutely killer! Beyond simple to follow alongside you and ensure proper form and technique!

Jorge

Arm Day 💪🏻

Great template for chest shoulders and triceps

Frank Campbell

Push Day / Chest, Shoulders, Tris 💥

Jafet

Lower Body + Abs ⚡️

Great. Love it. Excited to continue this.

Arturo Avalos

David

Leg Day 🔥

Zachary

Domenico

Mario

Pull Day / Back + Bi’s ⚡️

Deload Week / Day 4 ⚡️

Deload Week / Day 3 💪🏻

Deload Week / Day 2 🔥

Deload Week / Day 1 🔥

W4 / Day 4 💥

W4 / Day 3 ✅

W4 / Day 2 ⚡️

W4 / Day 1 🔥

W3 / Day 4 🙌🏼

Kash

W3 / Day 3 💥

W3 / Day 2 👊🏻

W3 / Day 1 💥

W2 / Day 4 ✅

W2 / Day 3 👌🏼

W2 / Day 2 💯

W2 / Day 1 ⚡️

W1 / Day 4 ⚡️

I’m back! Good workout to start off the return

It kicked my butt today! 😅😮‍💨💪🏼

Albert Arevalo

W1 / Day 3 👊🏻

Paulina

Broo!! so pumped that Fresh, Work outs are back. You’re the best on playbook

W1 / Day 2 💥

Round 2 of this workout! 💪🏼💪🏼

Awesome! Love the variations throughout just 1 workout. Glad for the total body, for this busy mom to get the most out of every workout. Thanks!

Kelsie

W1/Day 1 — NEW PROGRAM 🔥

Duke

Full Body Maintenance ⚡️

Man that was killer!!! I’m toast not sure how I’m going to get thru the rest of my day. Thanks!

Great job you do the best number one 😂😜 stay safe ❤️👍

I wasn’t sure about the instructions on squeezing and dropsetting. More frustration with myself than the workout 😉

Gabriel

Back & Biceps ⚡️

Awesome workout. Challenging yet attainable.

Armond

Legs/Shoulders/Core ⚡️

Chest/Back/Arms 🔥

I really like how you put the 45 in the rep count on the bottom, where we check if the set, when we are doing 15 heavy and then 30 lighter right after. Super clear directions, and great burn out!

Legs & Shoulders 💥

My chest and triceps have a pump situation right now. 💪🏽

Juan

Chest & Triceps 🔥

💪🏼💪🏼🙌🏼🙌🏼👊🏼👊🏼🏋🏽🏋🏽

Day 5! Full Body 💥

Day 4 (New Phase) 🔥

💪🏼💪🏼🙌🏼🙌🏼👊🏼👊🏼😉😉

New Phase Day 3 ⚡️

New Phase — Full Body Push/Pull Day 2

Great pump. Loved the workout 💪🏼💪🏼🧡🧡

ARMS 💪🏻

Feeling muscle
strength 💪🏼 activation

Full Body Strength ⚡️

Awesome brother 💪🏼💪🏼🙌🏼🙌🏼

Outstanding! I cannot wait to get to the next wo in the series !  Thank you brother!💪🏼💪🏼

Very solid first workout with you!  I like having a plan of what to do instead of just going and kinda doing random stuff and the same thing every week

Tucker

New Phase — Push/Pull Day 1 💯

Full Body Push/Pull ⚡️

Back at with new Y membership.  Took it easy today

Bill

Travis

In Gym Full Body 🔥

Awesome brother! 💪🏼💪🏼🙌🏼🙌🏼👊🏼👊🏼

Second time doing this feels even better!!

Full Body (High Volume) 🔋

Great way to get my weekend going!  Love it.

Great way to head into the weekend. TGIF💪🏼💪🏼

Back & Biceps 🔥

By midpoint, I was tired. But kept pushing and by those RDLs, I felt alive again.

30 Minute DB Only AMRAP! 🔥

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