{"id":44051,"date":"2021-12-13T04:00:00","date_gmt":"2021-12-13T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/12-min-functional-amrap-for-strength\/"},"modified":"2021-12-13T04:00:00","modified_gmt":"2021-12-13T03:00:00","slug":"12-min-functional-amrap-for-strength","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/12-min-functional-amrap-for-strength\/","title":{"rendered":"Workout of the week: 12-min functional AMRAP for strength"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ AMRAP for strength \/ 12 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells & kettlebells <\/p>\n\n\n\n

<\/div>\n\n\n\n

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.<\/strong><\/p>\n\n\n\n

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

  1. Dumbbell swing x15 <\/li>
  2. Dumbbell lunge x12<\/li>
  3. Push-up x9 <\/li>
  4. Deadlift row x6 <\/li>
  5. Devil press x3<\/li><\/ol>\n\n\n\n

    Let’s get stronger! <\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
    • 5 exercises<\/li>
    • Different rep amount per exercise<\/li>
    • No rest between rounds<\/li>
    • AMRAP (as many rounds as possible)<\/li>
    • 12 minutes<\/li>
    • Equipment: Dumbbells & kettlebells<\/li><\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n
      • Kettlebell = bag with some weights, such as books, cans of food <\/li>
      • Dumbbells = water bottles filled with water and \/ or sand<\/li><\/ul>\n\n\n\n
        <\/div>\n\n\n\n

        WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

        As many rounds as possible<\/strong><\/p>\n\n\n\n

        <\/div>\n\n\n\n

        1 – DUMBBELL SWING<\/h3>\n\n\n\n

        15 reps<\/strong><\/p>\n\n\n\n

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