Total Body AMRAP Workout (45 Minutes)

This total body AMRAP workout takes 45 minutes to complete, and works your entire body from head to toe! You’ll be dripping with sweat, and all you need is a set of medium dumbbells, a mat, and a kettlebell to do it!

I love AMRAP workouts! AMRAP stands for “As Many Reps/Rounds As Possible” in an allotted amount of time. This particular workout consists of four different rounds, each of which you’ll tackle in 10-minute AMRAP blocks. It includes weights, core, and cardio/plyometric elements that will leave you feeling completely burnt out, yet amazing, by the end! And you can do it all from the comfort of your own home: I do it all the time on my yoga mat in my tiny bedroom. You really don’t need much space at all. 

Give it a try and let me know how you enjoyed it! 🙂 

Round 1: 0-10 minutes

Complete as many rounds as possible of the following exercises in 10 minutes: 

• Dumbbell Burpees (10 reps)
• Dumbbell Cleans (15 reps)
• Froggers (20 reps)
• Diamond Jumps (20 reps)

Rest for 1-2 minutes before moving on to round 2. 

Round 2: 11-21 minutes

Complete as many rounds as possible of the following exercises in 10 minutes: 

• Dumbbell Squat to Reverse Lunge (12 reps per side)
• Push-Up Jacks (15-20 reps)
• V-Ups (20 reps)
• Burpee-Diamond Jump (20 reps)

Rest for 1-2 minutes before moving on to round 3. 

Round 3: 22-32 minutes

• Dumbbell Squat Press (15 reps- use one heavy or 2 medium dumbbells)
• Push-Up to Renegade Rows (15 reps)
• Plank Punches (30 reps)
• Single Leg Deadlift Jumps (without weights)

Rest for 1-2 minutes before moving on to round 4. 

Round 4: 33-43 minutes

• Kettlebell Swings (25 reps)
• Floor Tricep Dips (25 reps)
• Power Knees (25/side)
• Hit the Floor Tuck Jumps (15/side)

Rest for 1-2 minutes before moving on to the burnout round. 

Burnout Round (Optional): 

• Alternate between 5 push-ups and 5 jump squats for 3 minutes, resting as little as possible. 

NOTES

• Click on each exercise name for a link to an instructional video on YouTube that shows you how to do it with proper form. 
• How much weight to use: For dumbbells, anywhere between 12 and 20 pounds is ideal for most women, and men, of course, can go much heavier. 
• If you don’t have a kettlebell, press your two medium dumbbells together or use 1 heavy dumbbell. 
• Rest for 1 minute between rounds if you are an advanced exerciser, and 2 minutes if you are a beginner/intermediate. 

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