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- Want to Feel Sore Tomorrow? This 45-Minute AMRAP Workout Has Your Name All Over It
Want to Feel Sore Tomorrow? This 45-Minute AMRAP Workout Has Your Name All Over It
by
maggie ryan
Getty / FatCamera
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 |
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Warmup Exercise 3: Elbow Plank
- Start on your hands and knees, shoulders directly over wrists and hips directly over knees. Brace your core as you lower your elbows to the ground.
- Lift up off your knees and onto your toes to come into the plank position, resting most of your weight on your elbows and forearms. Your shoulders should be over your elbows and your heels over your toes. Keep your back flat and pull your core in toward your spine to keep yourself up and prevent your butt from sticking up.
- Hold for 30 seconds.
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Warmup Exercise 4: Side Plank
- From the elbow plank, place both hands on the ground, one after the other, to come into a high plank. Ensure that your shoulders are directly over your wrists and your core is braced.
- Shift your weight to the right as you lift your left hand off the ground and turn onto the outside edge of your right foot. Place your left foot on top of your right foot, ensuring that your body is in one straight line. (To modify, place your left your leg on the ground in front of your right foot.)
- Pull your core in toward your spine and use your obliques to lift up from your right waist. Keep your body in a straight line and avoid dipping your waist down.
- Hold for 30 seconds on each side.
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Warmup Exercise 5: Superman Hold
- Lie face down on your stomach with arms and legs extended. Keep your neck relaxed and in line with your spine.
- Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated “U” shape with your body. Your back should be arched with arms and legs lifted several inches off the floor. Keep your core pulled in and your neck in line with your body, so you’re looking down and not up.
- Hold for 30 seconds.