This 45-minute dumbbell, kettlebell, and cardio AMRAP workout works your entire body, and will have you sweating from head to toe. It’s made up of four 10-minute rounds of non-stop movement with 2 minutes of rest between each round, so be prepared to work! I did this the other day and boy, did I feel it!
what’s an amrap workout?
AMRAP stands for “As Many Reps As Possible.” In an AMRAP workout, your goal is to complete as many reps as possible in an allotted amount of time.
how to do this workout
For this workout, you need a timer, a kettlebell, one or two sets of dumbbells, a mat, and a skipping rope. If you do not have a skipping rope, you can do ropeless skipping.
There are four segments in this AMRAP, each consisting of 2 exercises that you’ll do back to back with good form for 10 minutes straight. Once 10 minutes is up, you’ll rest for 2 minutes before moving on to the second segment. You’ll keep moving through the workout until you’ve completed the final 10-minute segment. The first AMRAP is dumbbell burpees and kettlebell swings, the second AMRAP is hang clean and jerks and reverse goblet lunges, the third AMRAP is single-leg deadlifts and single-leg shoulder presses, and the fourth AMRAP is a cardio burner of skipping and froggers.
If you are unsure how to do any move, click on it to watch a video tutorial.
Before beginning, make sure that you are properly warmed up: jog on the spot for 30 seconds, sprint on the spot for 30 seconds, and do jumping jacks for 30 seconds. Then do some dynamic stretching before jumping in to the first AMRAP.
10 minute amrap 1 (0:00-10:00)
2 minutes rest (10:00-12:00)
10 minute amrap 2 (12:00-22:00)
- 16 single arm dumbbell hang clean and jerk (8 per side)
- 20 reverse goblet kettlebell lunges (alternating, 10 per leg)
2 minutes rest (22:00-24:00)
10 minute amrap 3 (24:00-34:00)
- 20 single leg dumbbell deadlifts (10 left, then set up again and do 10 right)
- 16 one foot dumbbell shoulder presses (8 with right foot off the floor; 8 with left foot off the floor)
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2 minutes rest (34:00-36:00)
10 minute amrap 4 (36:00-46:00)
- 60 seconds skipping
- 20 froggers
Finish the workout with a cooldown that includes light jogging on the spot, dynamic stretching, and static stretching that focuses on the quads, hamstrings, and shoulders.
scaling this amrap workout
This workout is intense! If you are just getting started on your fitness journey, don’t beat yourself up if you can’t move quickly through the AMRAPs, or if you need to take longer breaks in between the AMRAPs.
You can also choose to complete just 2 or 3 of the 4 AMRAPs while you work up to all 4. You’ll still get a good workout in. The goal is to meet yourself where you are, and do a little bit better today than you did yesterday.
how heavy should my weights be for this workout?
I used 15 lb dumbbells for the burpees and shoulder presses, a 25 lb kettlebell for the KB exercises, and 30 lb dumbbells for the hang clean and jerks and half of the single-leg deadlifts (I dropped down to 15 lb dumbbells for the deadlifts because I wanted to maintain good form).
Women should use anywhere between 15 lb and 30 lb dumbbells, while men can probably go for anywhere between 25 lb and 70 lbs, depending on strength. For kettlebells, anywhere between 25 lbs and 40 lbs for women, and heavier for men, should be good.
I hope you work up a good sweat and enjoy this dumbbell, kettlebell, and cardio AMRAP workout. The nice thing about it is you don’t need much space to do it, but you’ll still torch calories, build muscle, and work your heart.
If you do this workout, I’d love to hear about it. Comment below to let me know how you did, and post a photo or story to Instagram and tag me @upbeet.kitchen and #upbeetkitchen!
Pin this graphic to your boards for easy access when you do the workout:
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