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Total Body AMRAP Workout (45 Minutes)

January 1, 2021 by Allison Leave a Comment

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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!

featured image for post with the workout name and an image of a man doing a plank run exercise

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. 

Pin this for later: 

long Pinterest pin with the workout description

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