Naomi Joy Fitness: Full Body Dumbbell Workout/ AMRAP Workout

Full Body Dumbbell Workout / AMRAP Workout is a tough and thorough total body strength workout from Naomi Joy. AMPAP/Complex workouts are always tough and this one is no joke. I was challenged during all of the AMRAP circuits in this workout but Circuit 4 was brutal. OMG–the leg burn out! I did my best to keep pace with Naomi throughout this workout but during Circuit 4 I had to take my own personal breaks a few times to thaw my legs out so I could continue. Naomi gives you a long, feel good stretch at the end with a strong lower body focus (which I needed!). Another excellent workout from Naomi!

AMRAP stands for As Many Rounds As Possible. This workout consists of 6 circuits but only 4 of them are AMRAP circuits (2 of the AMRAP circuits are unilateral so you repeat it on the other side of the body–so technically there are 6 AMRAP circuits). The first circuit is after the warm up but appears to be an extension of the warm up. It is done interval style and the length and structure is described at the circuit breakdown below. Circuits 2-5 below are AMRAP circuits. Each AMRAP circuit is three minutes in length and contains 2 exercises. Each exercise is done for 5-10 reps. You (and Naomi, of course) will repeat one circuit as many times as possible within the 3 minutes allotted for it. You get 30 seconds of recovery between AMRAP circuits. Before the circuit begins (during the 30 second recovery), Naomi previews the exercises you will be doing. When the circuit starts, there is a timer in the upper right hand corner of the screen, counting down the 3 minutes. You follow along with Naomi as she does the exercises, keeping pace with her if you are able. Otherwise you will have to work at your own pace. Luckily, the list of exercises remains on screen the entire 3 minutes, so you don’t have to worry about losing track of the exercises if you cannot keep up with Naomi’s pace. There is another timer in the lower left hand side of the screen counting down the total workout time. Circuit 6 is a core circuit. It is also done interval fashion. The interval lengths are described at the circuit breakdown below.

Since this workout is just under 40 minutes, I used Naomi’s 15 Min Band Booty and Thigh Workout as a finisher. My lower body was fried by the end of this morning’s workout session!

Full Body Dumbbell Workout / AMRAP Workout is 39:33 minutes; 45 second intro, 3 minute warm up and 4:30 minute stretch. Equipment: dumbbells, yoga block and fitness mat. Naomi is using a variety of weights ranging from 3.6kg/8 pounds to 6.8kg/15 pounds. The weights listed below are what I used. For some of the exercises Naomi shows an easier variation.

Circuit 1: (still part of the warm up I think?) The exercises are done interval style. The first two exercises are done for 60 seconds followed by 15 seconds of rest/recovery. During the recovery Naomi previews the next exercise. The last 2 exercises are done for 30 seconds each with no rest/recoveries between exercises.

1. Push up super human (alternate one push up with one superman)
2. Dead bug circles (lay on back, legs are extended straight to sky and arms are also reached straight to sky, circle one straight leg while also circling opposite arm, alternate sides (circles are large))
3. Toe tap twist (standing now with both arms extended overhead, do a straight leg front raise while touching outside of foot with opposite arm, alternate sides)
4. Side step punch (lower into a partial squat and do wide side steps (the length of your mat) with alternating front punches)
5. Repeat #3 & 4

20 second rest

Circuit 2:

1. Single arm squat to press, 10 reps (holding one DB in one hand, squat reaching DB to floor between legs and when you stand, do a hammer curl into a single arm overhead press) (one 16.5# DB)
2. Single arm bent over row, 10 reps (one 35# DB)
3. Repeat #1 & 2 as many times as possible within 3 minutes
4. 30 second rest
5. Repeat #1-4 on other side of body

Circuit 3:

1. Lateral raise combo, 5 reps (do a straight arm side raise but stop at top of lift (arms in T), bring arms/DBs in front of body then return them to sides, lower arms back to start) (8# DBs)
2. Double arm tricep kickbacks, 10 reps (13# DBs)
3. Repeat #1 & 2 as many times as possible within 3 minutes
4. 30 second rest

Circuit 4:

1. Elevated lunge, 10 reps (static/stationary lunge w/ front foot elevated on yoga block) (16.5# DBs)
2. Elevated lunge step in, 10 reps (front foot is still on yoga block, step foot back into lunge then step back in) (no DBs)
3. Repeat #1 & 2 as many times as possible within 3 minutes
4. 30 second rest
5. Repeat #1-4 on other side of body

Circuit 5:

1. Chest fly glute bridge, 10 reps (lay on back, knees bent and feet on floor, hips are lifted into bridge and held there isometrically throughout interval) (16.5# DBs)
2. Core pull over, 10 reps (still laying on back, DBs are extended straight to ceiling, raise both legs to ceiling, lower one straight leg while lowering both DBs into pull over, alternate legs–Naomi also gives you the more advanced option of raising and lowering both legs together in time with arms) (16.5# DBs)
3. Repeat #1 & 2 as many times as possible within 3 minutes
4. 20 second rest

Circuit 6: These exercises are done interval style. The first two exercises are done for 60 seconds followed by 15 seconds of rest/recovery. During the recovery Naomi previews the next exercise.

1. In side elbow plank with top arm raised to ceiling, raise and lower hips
2. Repeat #1 on other side of body
3. Lay on back, arms extended to sides on mat, legs are extended straight to ceiling with a yoga block squeezed between thighs, draw a big circle with the legs in this position, alternate directions
4. Straight leg bicycles (with hands behind head, scissor straight legs, reach arm to opposite leg when it is raised to ceiling)

For more info on Naomi Joy Fitness and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.