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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