Let us introduce you to a little acronym you’ll come to love (or hate): AMRAP. It stands for “as many rounds as possible,” as in, here’s your workout; do as many rounds as possible.
So, yeah, AMRAP workouts are pretty tough. But they’re also a great way to challenge yourself, and this 45-minute AMRAP dumbbell workout is guaranteed to do that. Created by NASM-certified personal trainer Vera Ross, who trains clients on the Bright App, this workout is designed to help you build full-body strength. And because it’s AMRAP, Ross said you also get a bonus element of cardio from moving as fast as you can between each exercise. All you need is a pair of dumbbells and a towel (or five) to get started and sweating! Check out the full workout ahead.
45-Minute AMRAP Dumbbell Workout
Equipment needed: Two dumbbells. If possible, use a medium weight for upper-body moves and medium to heavy weight for the squats, deadlifts, and lunges. For the dumbbell swings, don’t go higher than 10 pounds each. Here are more tips on choosing the right weight.
Directions: Start with this dynamic warmup and the stretches listed ahead. Then, start the workout, performing the designated reps of each of the below exercises. If you’re new to AMRAP, rest for 15 to 30 seconds between exercises; for an extra challenge, try to stick to the AMRAP structure by taking as little rest as possible. Do as many rounds of the circuit as you can in 45 minutes while maintaining proper form.
After the workout, cool down with a full-body stretching routine.
| Warmup | Time/Reps |
|---|---|
| Perfect stretch | 10 reps each leg |
| Half-kneeling hip hinge | 10 reps each side |
| Elbow plank | 30 seconds |
| Side plank | 30 seconds each side |
| Superman hold | 30 seconds |
| Bird dog with knee to chest | 10 reps each side |
| Glute bridge | 10 reps |
| Exercise | Reps |
|---|---|
| Kneeling single-arm overhead press to split squat | 10 reps each side |
| Front rack dumbbell squat | 10 reps |
| High plank single-arm row to pike tap-back | 10 reps |
| Alternating reverse lunge | 20 reps, alternating legs |
| Dumbbell deadlift | 10 reps |
| Dumbbell swing | 10 reps |
