Total Body AMRAP Strength Workout

Good morning!

This week is already flying by, and I don’t think that time is going to slow down anytime soon.

I’ve got three job interviews on deck over the next couple of days, and I’m really hoping that one of these opportunities is the right opportunity. I’ve really enjoyed having the extra time at home to get settled in, but I’m looking forward to starting the next chapter of this New York City life even more.

But enough about that … today I I have an at-home dumbbell workout to share with you!

Those who have been following along over the last few months already know that I’ve been all about bodyweight and dumbbell or resistance band workouts lately. Without access to a gym or fitness studio, I’ve had to rely on a variety of YouTube workouts and to spice up my fitness routine!

Craving a good dumbbell workout, I put together an AMRAP-style circuit on Monday, and I definitely felt sore the next day. Everything from my arms to my legs felt the burn!

Only a light and medium set of dumbbells is required for this circuit. If you can get through an entire minute of one exercise without struggling, bump up your weight and/or incorporate more dumbbells!

 

 

AMRAP simply means complete each exercise for one minute … as many reps as possible.

Just like any workout, please rest when you need to in between exercises (I recommend around :30 before you start the next exercise), and try your best to go as hard as you can in order to get the most consecutive reps out of the working minute. For the plank hold, aim for as many seconds as possible, up to 60.

Each round should take you around 15 minutes to complete. If you’re really looking for a challenge, repeat the circuit 1-2 times!

 

Exercise Breakdown

 

• butterfly sit-ups

This exercise is also called diamond sit-ups.

Start by lying on your back and bring your legs into into a butterfly (or diamond) shape by pressing the soles of your feet together and keeping your knees wide. Reach and extend your arms overhead.

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Slowly lift to curl the torso all the way up, then reach forward. Slowly lower back down to your starting position. This is one rep. Repeat as many reps as possible for one minute.

 

• plank hold

Get into a plank position on your elbows and toes.

Make sure your hips are in line with your shoulders, your elbows are under your shoulders, your legs are straight, and your core is tight. Hold this position tight up to a minute without letting your back round or arch. You can always drop your knees to modify.

(In this case, you’re going for as many seconds as possible up to 60.)

 

• single leg squat touches (dumbbell optional)

Start standing with your feet hip-width apart and right leg lifted, pointing forward. (You have the option to hold a dumbbell in your right hand to advance the exercise.) Keeping your back flat and core tight, lower by bending forward at your hips to lightly touch the ground (or touch the dumbbell to the ground). Make sure to keep your right leg close to your body and bent.

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Return to the starting position by pushing through your left heel to complete one rep. Repeat for as many reps as possible in 30 seconds, then switch legs.

 

• bridge with chest presses

Start by lying on your back with your knees bent and feet hip-width apart. Hold dumbbells by your chest and squeeze your glutes to get into a floor bridge position. Holding that position, perform a chest press by straightening your arms, bringing the weights together and directly above your shoulders.

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Lower the arms back to the starting position and repeat for one minute. Keep activating the glutes throughout the set, then slowly lower your hips to return.

 

• bent over reverse flyes

Start in a standing position with your knees slightly bent and a dumbbell in each hand. Keeping your back flat, bend forward at the hips. Keep your core tight and exhale to lift both arms to the side. Make sure to keep a slight bend in the elbows and think about squeezing your shoulder blades together.

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Slowly lower your arms back towards the starting position. This is one rep. Repeat as many reps as possible in one minute, but go at a safe, slow (if necessary) pace. This one is a doozie!

 

• woodchops

(This is a total body ab exercise!)

Start by standing with your feel slightly wider than your hips. Holding a medium sized dumbbell (10ish pounds), squat and rotate to the right. (The weight will come to the outside of the knee.) Straighten the legs to stand while twisting the body and raising the arms overhead to the left. (Your right foot will pivot.)

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Make sure to keep your core tight throughout the exercise! Return to your starting position, then complete as many reps as you can on the right for 30 seconds. Switch sides.

 

• pilates boxers

Start by standing with your feet hip-distance apart, holding a light dumbbell in each hand. Bend your elbows behind you (similar to a row position), and keep the upper arm even with your back. Bend your knees so that your spine is almost parallel to the floor, and keep it neutral with the pelvis throughout the exercise.

When you’re ready, simultaneously extend your right arm straight out in front of you and the left arm straight behind you. (Rotate your wrists so that your front palm is down and back palm is up.)

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Keeping your core tight and torso locked in the same position, return to your starting position and repeat on the other side. Alternate and repeat for one minute.

 

• wide squat with biceps curls

Stand with your legs wider than a normal squat with your toes turned out and a dumbbell in each hand with your palms facing out. Push your hips back while lowering your body until your thighs are almost parallel to the floor.

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While getting into the squat, simultaneously perform a biceps curl. Make sure to keep your shoulders over your hips and your weight back in your heels. After a brief pause, straighten your legs and arms. This is one rep. Repeat as many reps as possible until fatigue up to one minute.

 

• alternating curtsey lunges

Start with your feet hip-width apart, and your hands in front of you or on your hips. Take a big step back with your right leg, crossing it behind your left. Bend your knees and lower your hips until your left thigh is almost parallel to the floor. Keep your torso upright and your hips and shoulders as square to the front as possible.

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Return to starting positing for one rep. Alternate between sides and do as many (controlled) reps as possible for one minute.

 

• jump ropes

Feel free to grab a jump rope if you have one, but it’s certainly not required!

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Simply pretend that you’re holding a jump rope and jump the invisible rope for one minute. See how many jumps you can get!

 

I hope you enjoy this AMRAP circuit as much as I do.

 

You might also like:

• Total Body AMRAP (At-Home) Workout

• At-Home Dumbbell Strength Workout

• Summer Total Bodyweight Burner

• At-Home Bodyweight Burner Workout

• Living Room Resistance Band Workout

• Stability Ball & Dumbbell Circuit Workout

 

 

Disclaimer: Although I am a certified personal trainer, I am not necessarily your personal trainer. The workouts I post are what work best for me, and might not be the right type of exercises for you. I always recommend consulting a doctor or health professional before making changes to your diet and/or fitness routine. <3