Saturday, 10 January 2015

20 Minute Workout - Dumbbell 3 Circuit 6x6 AMRAP

AMRAP means As Many Rounds As Possible... in other words, push yourself to get the most amount of work done in the 6 minutes allotted! This week, get a timer and your dumbbells (DBs) and complete this without compromising your form and with as little rest as possible.

WARM-UP
Before you start the timer, do the following circuit 2 times to get warmed up:
10 Reps - Prisoner Squats
10 Reps - Alternating T-Stands
20 Reps - Mountain Climbers
10 Reps - Push-Ups
30 Reps - Jumping Jacks
Complete this warm-up 2X

Now, grab your timer and your dumbbells (DBs).

Start your 6 minute countdown timer on your phone and go....

6min AMRAP #1:
6 Reps - Bentover DB Rows to DB Reverse Flies
6 Reps - Push-Ups
6 Reps - Knee Grabs
Repeat as many times as possible in 6 minutes

6min AMRAP #2:
6 Reps - (Combo) DB Deadlift to Bicep Curl to Overhead Press (that's 1 Rep)
6 Reps - DB Front Squats (DBs at shoulder)
6 Reps - Knee Grabs
Repeat as many times as possible in 6 minutes

6min AMRAP #3:
6 Reps - Air Squats
6 Reps - Jump Squats
6 Reps - Burpees w/ Pushup
Repeat as many times as possible in 6 minutes

How heavy should those dumbbells be? I'd like to see them at about 60-70% of your 1RM (1 Rep Max) of your Overhead Press. (e.g if you can lift a max of 40lbs. overhead in total, use 12 lbs DBs or if you can lift a max of 135lbs barbell, use 80lbs or 40lbs dumbbells). 

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