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    Workout of the week: 12-min functional AMRAP for strength

    13th December 2021
    AMRAP for strength

    ALL LEVELS / AMRAP for strength / 12 minutes

    Equipment: Dumbbells & kettlebells

    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.

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

    1. Dumbbell swing x15
    2. Dumbbell lunge x12
    3. Push-up x9
    4. Deadlift row x6
    5. Devil press x3

    Let’s get stronger!

    Trial

    WORKOUT SETUP

    • 5 exercises
    • Different rep amount per exercise
    • No rest between rounds
    • AMRAP (as many rounds as possible)
    • 12 minutes
    • Equipment: Dumbbells & kettlebells

    WORKING OUT FROM HOME? NO PROBLEM.

    • Kettlebell = bag with some weights, such as books, cans of food 
    • Dumbbells = water bottles filled with water and / or sand

    WORKOUT EXERCISE LIST

    As many rounds as possible

    1 – DUMBBELL SWING

    15 reps

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

    2 – DUMBBELL LUNGE

    12 reps

    • Stand tall and hold the dumbbells by your shoulders.
    • Step your right leg forward keeping the heel down.
    • Raise the heel of the left leg.
    • Then, lower the torso until the back knee touches the ground, with a full hip and knee extension.
    • Repeat.

    3 – PUSH-UP

    9 reps

    • Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.
    • Engage the core and glutes.
    • Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.
    • Push the body upwards and return to the start position. Repeat.

    4 – DEADLIFT ROW

    6 reps

    • Standing up proud, hold two dumbbells in each arm. 
    • Now, bend forward until your upper body is almost parallel to the ground. Your back should remain under tension/straight throughout the motion.  
    • Row the dumbbells up and down. Bend your elbows and retract your shoulder blades. 
    • With your arms returned to the lower position, raise your upper body back up. 

    5 – DEVIL PRESS

    3 reps

    • Place two dumbbells on the floor roughly your shoulder-width apart from each other. 
    • Engage the core and perform a slow burpee to grab the handles of each dumbbell. Your chest should touch the floor. 
    • Jump explosively to your feet, never taking your hands from the dumbbells, and snatch them from the floor. 
    • Finish the move by locking them over your head, with your body fully stretched. 
    • From there, and while holding the dumbbells, get back on the floor for a burpee and repeat. 

    A quick and effective AMRAP for strength workout. Find other challenges here:

    • 25-min TRX upper body workout
    • 30-min compound workout for strength
    • 20-min full-body bodyweight workout
    • 30-min full-body strength workout
    • 10-min push-pull AMRAP workout
    • Full-body workout for time
    • 30-min full-body Halloween workout
    • 15-min abs and core workout
    • 30-min 100 reps strength workout
    • 10-min core and stability workout
    • 15-min functional strength workout
    • 10-min cardio challenge
    • 15-min core and shoulders workout
    • 35-min full-body strength workout
    • 30-min no equipment full-body workout
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