Full Body AMRAP Workout with Weights

Heather Robertson has created another AMRAP workout using dumbbells and this one kicked my butt! I could not keep pace with Heather. But that was because I changed dumbbells for almost every exercise. Heather uses 5 and 10 pound dumbbells for everything. I used a range of dumbbells from 5 to 30 pounds; I used a weight that was appropriate (for me) for each exercise. That slowed me down a bit. But I still felt like I was moving non-stop for each 5 minute circuit. I wasn’t slow-poking it to swap weights. I did get an excellent workout–total body metabolic strength work. I burned 268 calories in 30 minutes and was even in my peak heart rate zone 7 of those minutes. In the future however, I may use lighter dumbbells and let this be more of a cardio workout for me, rather than trying to also get in a good strength workout. I don’t like to feel so rushed when strength training.

AMRAP stands for As Many Rounds As Possible. This workout consists of 4 five minute circuits. Each circuit contains 4 exercises. Each exercise is done for 8 reps. You (and Heather, of course) will repeat one circuit (or Round) as many times as possible within the 5 minutes allotted for it. Before the circuit or round begins, the 4 exercises in the circuit are listed onscreen while Heather previews them. When the circuit/round begins, there is a timer in the upper right hand corner of the screen, counting down the 5 minutes. You follow along with Heather as she does the exercises, keeping pace with her if you are able. Otherwise you will have to work at your own pace. In this workout (unlike her first AMRAP workout 20 Min AMRAP // Total Body Workout), the list of exercises remains on screen the entire 5 minutes, so you don’t have to worry about losing track of the exercises if you cannot keep up with Heather’s pace. As mentioned above, I could not keep pace with her so that list helped to keep me on track.

Full Body AMRAP Workout with Weights is 30:31 minutes; 3:45 minute warm up and 3:30 minute stretch. Equipment: dumbbells and a fitness mat. Heather is using 5 and 10 pound dumbbells. The weights listed below are what I used.

Circuit 1:

1. Lunge & curl, 8 reps (alternating reverse lunges with double arm hammer curls) (15# DBs)
2. Plank & row, 8 reps (renegade rows, alternate arms) (25# DBs)
3. Goblet squat, 8 reps (one 30# DB)
4. Weighted jacks, 8 reps (hold one DB in both hands, jack the legs while pushing DB overhead in time with legs) (one 10# DB)
5. Repeat #1-4 as many times as possible within 5 minutes while maintaining proper form

30 second rest

Circuit 2:

1. Side lunge & raise, 8 reps (hold one DB in both hands, do alternating stationary side lunges, reaching DB down toward foot when in lunge and raising DB overhead when changing sides) (one 10# DB)
2. L-raises, 8 reps (one arm does a straight arm front raise while the other arm is doing a straight arm side raise at the same time, alternate arms) (8# DBs)
3. Deadlift & squat, 8 reps (alternate one deadlift with one squat) (25# DBs)
4. 1-arm swings, 8 reps (alternating single arm dumbbell swings–with a DB in each hand, do kettlebell swings with DBs, swing both DBs between legs but only swing one arm up to shoulder level) (15# DBs)
5. Repeat #1-4 as many times as possible within 5 minutes while maintaining proper form

30 second rest

Circuit 3:

1. Push press, 8 reps (squat holding DBs at shoulders and when you stand do an overhead press) (15# DBs)
2. Plank pass through, 8 reps (in straight arm plank with one DB on floor outside of one hand, reach under body with other hand, grab DB and pull it under body to other side, set DB on floor, alternate sides) (one 20# DBs)
3. V-sit, 8 reps (sit on mat, torso leaned back holding one DB in both hands at chest level, extend legs straight while leaning torso back further then bring knees into chest while raising torso and bringing DB to knees) (one 10# DB)
4. Speed skater (hold one DB in both hands, do lateral skaters bringing DB from hip to hip) (one 10# DB)
5. Repeat #1-4 as many times as possible within 5 minutes

30 second rest

Circuit 4:

1. In & out squat (hold one DB in both hands and do step out squats, alternate sides with one narrow squat between sides) (one 30# DB)
2. Shadow box (alternating front punches holding DBs) (5# DBs)
3. Deadlift & row (deadrows) (25# DBs)
4. Ninja hop & curl (start in straight arm plank but holding DBs, jump feet to hands so you are in a deep squat, remain in deep squat while doing a double arm hammer curl, place DBs on floor again and jump feet back to plank) (12# DBs)
5. Repeat #1-4 as many times as possible within 5 minutes

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.