Ready to get full-body fit? This AMRAP dumbbell workout consists of six exercises performed in a circuit. Set your timer and do as many rounds as possible.
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What is an AMRAP workout?
AMRAP means completing as many rounds (or reps) as possible and resting only when absolutely necessary, and it’s a useful way to monitor your fitness progress.
Using your previous score as a target to beat is also a great way to motivate yourself when revisiting the same workout, ensuring you channel your maximum effort into every session.
How to this AMRAP dumbbell workout:
- The workout consists of six exercises performed in a circuit, with a prescribed number of reps for each exercise.
- Set a timer for 5 minutes and do as many circuits as possible, with no rest.
- At the end of the 5 minutes, rest for 1 minute, then start the circuit from where you left off.
- Do 4 x 5-minute work periods in total.
Discover the best dumbbell exercises for every body part
AMRAP Dumbbell Workout
1a. Dumbbell Incline Chest Press
Reps: 8
- Lie on a bench set at a 45° angle, holding a dumbbell in each hand at shoulder height.
- Keep your feet flat on the floor and your back against the bench.
- Press the weights directly above your head, but don’t lock your elbows at the top.
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1b. Dumbbell Bulgarian Split Squat
Reps: 8 each side
- Hold the dumbbells by your sides and place one foot on a bench behind you.
- Bend your front leg to lower, keeping your chest up and front knee over your toes.
- Pause, then drive back up through your front foot to return to the start.
1c. Dumbbell Pull-Over
Reps: 8
- Lie on a flat bench, holding a dumbbell in both hands straight above your chest.
- Keeping your arms straight and core locked to resist arching your back too much, lower the weight over your head until you feel a stretch in your chest.
- Reverse the move to the start.
1d. Dumbbell Bent-Over Row
Reps: 8
- Stand with your feet shoulder-width apart, holding dumbbells with an overhand grip in front of your thighs.
- Bend your knees slightly and hinge forward from the hips, keeping your back slightly concave and your shoulder blades back.
- Pull the weights up to your lower sternum, then lower.
1e. Dumbbell Renegade Row
Reps: 8 each side
- Start in a press-up position with your feet shoulder-width apart and a dumbbell in each hand.
- Brace your core to keep your hips static and do a single-arm row, drawing the weight towards your armpit.
- Alternate sides with each rep.
1f. Dumbbell Step-Up
Reps: 8 each side
- Holding a pair of dumbbells by your sides, brace your core and place one foot on a bench.
- Drive through the heel of your raised foot to step up on the bench with the other foot.
- Step back down, lead leg first.
- Alternate sides with each rep.
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- Dumbbell Chest & Core Workout
- How To Know Which Type Of Dumbbells To Buy
Head over to our sister site, Women’s Fitness UK, for a full-body dumbbell workout for women