46-Minute Lower Body AMRAP Workout

This lower body AMRAP workout targets your quads, glutes, hamstrings, and calves. You’ll feel the burn and sculpt an amazing lower body when you add this workout to your routine.

What is 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 amrap workout

The only equipment you need for this workout is a set of dumbbells (anything between 15 and 25 lbs for women and 30-50 lbs for men), a timer, and a mat.

This particular lower body AMRAP workout consists of four rounds. Each round is 10 minutes long, with two exercises that you alternate between for 10 minutes straight. Try to rest as little as possible during the 10 minute rounds for maximum burn. After each 10 minute round, you get a 2 minute break before moving on to the next segment.

The first AMRAP is dumbbell squats and dumbbell lunges, the second AMRAP is butterfly plie squats and screamer lunges, the third AMRAP is speed squats and single leg deadlifts, and the fourth AMRAP is wall squat or chair pose and dumbbell calf raises.

For the exercises that are a little more obscure, I’ve included links to video tutorials!

This routine builds strength and power in those legs. This translates into faster running and improved sports performance. Are you ready to feel the burn?

amrap 1 (0:00-10:00)

Alternate between these two exercises, resting as little as possible, for 10 minutes.

A) 12 Dumbbell Squats
B) 24 Dumbbell Lunges (12 right, 12 left)

Rest for 2 minutes before proceeding to AMRAP 2.

AMRAP 2 (12:00-22:00)

Alternate between these two exercises, resting as little as possible, for 10 minutes.

A) 12 Dumbbell Plie Squat and Bicep Curl
B) 30 Screamer Lunges (15 right, 15 left)

Rest for 2 minutes before proceeding to AMRAP 3.

AMRAP 3 (24:00-34:00)

Alternate between these two exercises, resting as little as possible, for 10 minutes.

A) 30 Bodyweight Speed Squats (make it harder by adding a jump for the last 15 reps!)
B) 20 Single Leg Dumbbell Deadlifts (10 right, 10 left)

Rest for 10 minutes before proceeding to AMRAP 4.

AMRAP 4 (36:00-46:00)

Alternate between these two exercises, resting as little as possible, for 10 minutes.

A) 60 seconds Wall Squat OR Chair Pose if you don’t have a wall to squat against
B) 15 Dumbbell Calf Raises

Finish your workout with a cooldown that includes some dynamic stretching and static stretches for your legs, such as quadricep stretch, wide hamstring stretch, and downward facing dog.

I hope you enjoy this workout! If you do it, let me know how you did. You can leave a comment below or share a photo to Instagram and tag @upbeet.kitchen and #upbeetkitchen!

Here is an easy to read graphic that you can pin to Pinterest for later: