15 Minutes Total Body Amrap Workout With One Pair Dumbbells At Home Dumbbell front squat – 10 reps. much like a regular squat but with the dumbbells held on your shoulders: shoulder width stance, toes pointing slightly out. the core is engaged, the back is neutral and the knees track outward over the toes. keep your elbows high and squat as deep as your mobility allows you (feet stay flat on the ground at all. Rest for 1 2 minutes before moving on to round 3. round 3: 22 32 minutes. dumbbell squat press (15 reps use one heavy or 2 medium dumbbells) push up to renegade rows (15 reps) plank punches (30 reps) single leg deadlift jumps (without weights) rest for 1 2 minutes before moving on to round 4. round 4: 33 43 minutes.
Total Body Amrap Workout Neutral grip pull ups: 10 reps (if you can’t do pull ups, use an assistant machine, power band, or a pulldown station.) bodyweight squats: 10 reps. sit ups: 10 reps. perform each exercise in the. Three 4 minute amrap circuits — 4 minutes each with targeted body focus. three 1 minute core intermissions following each amrap. equipment needed: dumbbells (medium to medium heavy) and an optional mat. the goal with an amrap style workout is to complete “as many rounds as possible” of the exercises listed within the given time frame. Do 4 x 5 minute work periods in total. discover the best dumbbell exercises for every body part. amrap dumbbell workout 1a. dumbbell incline chest press. reps: 8. lie on a bench set at a 45° angle, holding a dumbbell in each hand at shoulder height. keep your feet flat on the floor and your back against the bench. 2) overhead lunge x 10. standing tall, hold your dumbbells with straight arms above your head ( a ). keeping your chest up at all times, take a long step forward with one leg, bending your front.
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