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Workout of the week: 12-min functional AMRAP for strength

13th December 2021
AMRAP for strength

ALL LEVELS / AMRAP for strength / 12 minutes

Equipment: Dumbbells & kettlebells

Strength training can be challenging, especially if you follow traditional methods, highly focused only on lifting weight. At EVO, we welcome every fitness approach, but we favour a full-body approach.

That’s why we came up with this 12-min functional AMRAP for strength session. AMRAP stands for As Many Reps or Rounds As Possible. This session consists of 5 exercises to be performed within 12 minutes. Today’s session will focus on rounds since each exercise has a pre-established set of reps. 

  1. Dumbbell swing x15
  2. Dumbbell lunge x12
  3. Push-up x9
  4. Deadlift row x6
  5. Devil press x3

Let’s get stronger!

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WORKOUT SETUP

  • 5 exercises
  • Different rep amount per exercise
  • No rest between rounds
  • AMRAP (as many rounds as possible)
  • 12 minutes
  • Equipment: Dumbbells & kettlebells

WORKING OUT FROM HOME? NO PROBLEM.

  • Kettlebell = bag with some weights, such as books, cans of food 
  • Dumbbells = water bottles filled with water and / or sand

WORKOUT EXERCISE LIST

As many rounds as possible

1 – DUMBBELL SWING

15 reps

  • Hold two suitably weighted dumbbells.
  • Hinge your hips and get to a squat position to initiate the swing movement.
  • Rapidly drive hip extension to swing the dumbbells upwards.
  • Control the downswing with a hip hinge, swinging the dumbbells between the legs and returning to that squat position.
  • Repeat.

2 – DUMBBELL LUNGE

12 reps

  • Stand tall and hold the dumbbells by your shoulders.
  • Step your right leg forward keeping the heel down.
  • Raise the heel of the left leg.
  • Then, lower the torso until the back knee touches the ground, with a full hip and knee extension.
  • Repeat.

3 – PUSH-UP

9 reps

  • Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.
  • Engage the core and glutes.
  • Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.
  • Push the body upwards and return to the start position. Repeat.

4 – DEADLIFT ROW

6 reps

  • Standing up proud, hold two dumbbells in each arm. 
  • Now, bend forward until your upper body is almost parallel to the ground. Your back should remain under tension/straight throughout the motion.  
  • Row the dumbbells up and down. Bend your elbows and retract your shoulder blades. 
  • With your arms returned to the lower position, raise your upper body back up. 

5 – DEVIL PRESS

3 reps

  • Place two dumbbells on the floor roughly your shoulder-width apart from each other. 
  • Engage the core and perform a slow burpee to grab the handles of each dumbbell. Your chest should touch the floor. 
  • Jump explosively to your feet, never taking your hands from the dumbbells, and snatch them from the floor. 
  • Finish the move by locking them over your head, with your body fully stretched. 
  • From there, and while holding the dumbbells, get back on the floor for a burpee and repeat. 

A quick and effective AMRAP for strength workout. Find other challenges here:

  • 25-min TRX upper body workout
  • 30-min compound workout for strength
  • 20-min full-body bodyweight workout
  • 30-min full-body strength workout
  • 10-min push-pull AMRAP workout
  • Full-body workout for time
  • 30-min full-body Halloween workout
  • 15-min abs workout
  • 30-min 100 reps workout
  • Core & stability LIIT workout
  • 15-min functional strength workout
  • 10-min cardio challenge
  • 15-min core and shoulders workout
  • 35-min full-body strength workout
  • 30-min no equipment full-body workout
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