Workout of the week: 30-min AMRAP strength push workout

22nd July 2024

ALL LEVELS / AMRAP strength push workout / 30 minutes

Equipment: Dips bar, kettlebell & dumbbells

A couple of weeks ago, we introduced a pull workout. Now, it’s only fair that we bring you a push workout. So, what exactly is a push workout? Simply put, it involves choosing exercises where you exert force away from your body forward. Much like pushing a heavy object, push exercises involve movements where you’re pushing a weight away from you. Common examples include push-ups, chest presses, shoulder presses, and triceps dips.

These are the exercises you should expect to find in this 30-minute AMRAP strength push workout. It’s an AMRAP for rounds, meaning you’ll have a predefined number of reps for each exercise (10 to 15 reps), and you must aim for as many rounds as possible. However, there’s a twist: when you reach the 7th, 14th, 22nd, and 30th minute, you must complete 10 burpees.

Dips
Kettlebell squat
Curl to shoulder press
Dumbbell lunges
Burpees

Ready? Let’s push it!

WORKOUT SETUP

AMRAP (As Many Rounds As Possible)
4 exercises + burpees
10 to 15 reps on the first 4 exercises
10 burpees on the 7th, 14th, 22nd, and 30th minutes
30 minutes total
Equipment: Dips bar, kettlebell & dumbbells

WORKOUT EXERCISE LIST

AMRAP (As Many Rounds As Possible)

1 – DIPS

10 to 15 reps

Grab the bars and boost yourself up. Engage the core, looking forward.
Bend your knees — it will help you with stabilisation.
Keeping your elbows at your side, lower your body. Your triceps should be parallel to the floor.
Bring yourself back up without locking your elbows.
Repeat.

2 – KETTLEBELL SQUAT

10 to 15 reps

Stand with your feet hip-width apart.
Pick a kettlebell with both hands and hold it.
Keeping the kettlebell close to your chest, squat and maintain your chest and back straight.
Make sure you keep your core tight.
Slowly come back up and repeat.

3 – CURL TO SHOULDER PRESS

10 to 15 reps

Grab two dumbbells with adequate weight for your fitness level.
Standing up straight, have the dumbbells resting at your sides with the palms facing inwards.
Slowly raise your forearms forward until your wrist rests above your elbow.
Now explosively lock out your arms and raise the dumbbells above your head.
Hold the position for a second and return to the starting point by reversing the motion.
Repeat.

4 – DUMBBELL LUNGES

10 to 15 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.

5 – BURPEES

7th, 14th, 22nd, and 30th minute

Start in a standing position and engage the core.
Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet. As you do this, simultaneously jump, bringing your legs back, and land on the floor in a push-up position.
Perform a push-up and, on the way up, drive the hips up rapidly and jump into a squat position. Return to upright and repeat continuously for reps or time.