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

13th December 2021

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.

Dumbbell swing x15
Dumbbell lunge x12
Push-up x9
Deadlift row x6
Devil press x3

Let’s get stronger!

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.