AMRAP workouts can be a great option for getting your heart rate up, even if the exercises are primarily strength training. This one is set up in 2 blocks. Try 10 or 15 minutes for each block and complete as many reps as possible in that time frame before moving on to the next exercise. When the time expires take 2-3 minutes rest before starting with block 2. Reps are listed beside each exercise.
BLOCK 1:
Bicep Curl to Overhead Press (12 Reps)
Take a dumbbell in each hand and engage your core before you start the movement. Bending at the elbow curl the dumbbells up towards your collar bone with your palms facing away from you. Then turn your palms over before beginning the overhead pressing movement. Keeping your core engaged so you avoid arching in your lower back (your back should remain neutral) press the dumbbells straight up over your head so that they meet at the top. Bending through the elbow return the dumbbells to your shoulders and turn your palms back over before lowering through the bicep curl motion in a controlled manner ensuring full extension of the elbows at the bottom of the movement.
Chest Press + Glute Bridge (12 Reps)
Laying on your back on the floor with a dumbbell in each hand, lift your hips up into a glute bridge position. Keep your core engaged and avoid arching your back at the top of the movement. You will hold this bridge position throughout the movement. Once you are in the bridge position, bend the elbows to lower the weights towards your chest keeping your angles at a 45 degree angle to the body. Your upper arms will likely be resting on or brushing the floor at the bottom of the movement. Pressing the weights away from you keep your hands moving together and evenly as you extend through the elbows and return to the start position.
BLOCK 2:
Romanian Deadlift to Bent Over Row (12 Reps)
Grab a dumbbell in each hand with your feet hip to shoulder width apart with your core engaged. Begin the movement by driving your hips backwards (sticking your bum out) with a slight bend in your knees as you lower the plate towards the floor. At the bottom of the movement row the dumbbells up by pulling your elbows back towards your hips. Maintain core engagement throughout the movement to avoid rounding in the back. At the top of the movement squeeze the shoulder blades together and then lower the dumbbells back down. Activating through the glutes and hamstrings stand back up tall to your start position and repeat for desired reps.
BLOCK 2:
Reverse Lunge to Overhead Press (8 Reps – each side)
Take a dumbbell in one hand and begin with your feet together side-by-side. The dumbbell should be at your shoulder. Step one foot back behind you and bend both your front and your back knee lower into the lunge. Your goal is to achieve a 90 degree angle at both your front and your back knee. At the bottom of the movement, drive through both feet (front and back) and return to the standing position as you press the dumbbell over your head. Lower the dumbbell back to your shoulder and repeat the movement on the same leg. Once all reps have been completed switch sides and repeat on the opposite leg.
Alternating Chest Fly to Narrow Chest Press (12 Reps)
Lying on a bench or the floor, take a dumbbell in each hand. Bend at the elbow keeping your elbows closer to the body and avoid flaring them to the side (they don’t need to be glued to your side, just avoid having chicken wings straight out to the side). Ensure that you lower the dumbbells at the same pace keeping your hands together. At the bottom of the movement push the dumbbells away from your chest to the start position with full extension of the elbows (you don’t need to lock your elbows out at the top). Then turn your palms inward so they are facing each other. Open your arms apart keeping a slight bend in your elbow as you do so. Ensure you reach the end range of motion and then return your hands together back to their start position. Ensure that your hands move at the same pace throughout the movement.
Renegade Row (10 Reps)
Begin in a high plank position with your hands directly underneath your shoulders on dumbbells and your spine neutral. From your high plank position while keeping your core tight row one hand up bringing your elbow towards your hip and return it to the floor in a controlled manner and then repeat on the other side. When lifting one hand off the floor ensure that your core is tight and that your hips are remaining level throughout the movement (your hips shouldn’t rock from one side to the other). Repeat for desired reps.
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