{"id":58433,"date":"2023-04-06T00:00:00","date_gmt":"2023-04-05T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/15-min-amrap-metabolic-strength-workout\/"},"modified":"2023-04-06T00:00:00","modified_gmt":"2023-04-05T22:00:00","slug":"15-min-amrap-metabolic-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/15-min-amrap-metabolic-strength-workout\/","title":{"rendered":"Workout of the week: 15-min AMRAP metabolic strength workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ AMRAP metabolic strength workout \/ 15 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells & gym mat<\/p>\n\n\n\n

<\/div>\n\n\n\n

We’ve recently discussed\u00a0<\/strong>metabolic resistance training<\/strong><\/a>. Yet, in case you missed it, here’s a brief explanation. Metabolic workouts use compound exercises (movements that simultaneously engage more than one muscle group) that raise your metabolic rate.\u00a0The higher your metabolic rate, the more calories you’ll burn, making it a perfect workout to build muscle and lose body fat<\/strong>.\u00a0<\/p>\n\n\n\n

AMRAP, on the other hand, means as many rounds or reps as you can stand<\/strong>. It’s a type of HIIT<\/strong> (High-Intensity Interval Training) that will increase your endurance, build strength, and test physical capacity<\/strong>. <\/p>\n\n\n\n

This AMRAP is for rounds<\/strong> and combines these two strands to build an AMRAP metabolic strength workout<\/strong>. A training session with 6 exercises<\/strong>, each with 10 reps<\/strong>. The goal is to do as many rounds as you can for 15 minutes<\/strong>. <\/p>\n\n\n\n

    \n
  1. Curl to shoulder press<\/li>\n\n\n\n
  2. Burpees over mat<\/li>\n\n\n\n
  3. Leaning leg raises<\/li>\n\n\n\n
  4. Deadlift to row<\/li>\n\n\n\n
  5. Dumbbell swings<\/li>\n\n\n\n
  6. Russian sit-ups<\/li>\n<\/ol>\n\n\n\n

    When you’re ready, let’s go for it! <\/strong><\/p>\n\n\n\n\n\n

    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 6 exercises <\/li>\n\n\n\n
    • 10 reps <\/li>\n\n\n\n
    • AMRAP (As Many Rounds As Possible)<\/li>\n\n\n\n
    • No rest between rounds<\/li>\n\n\n\n
    • 15 minutes total<\/li>\n\n\n\n
    • Equipment: Dumbbells & gym mat<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n

      If you don\u2019t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.<\/p>\n\n\n\n

      Alternative equipment<\/strong><\/p>\n\n\n\n

        \n
      • Dumbbells = water bottles filled with water and \/ or sand<\/li>\n<\/ul>\n\n\n\n
        <\/div>\n\n\n\n

        WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

        AMRAP (As Many Rounds As Possible)<\/strong><\/p>\n\n\n\n

        <\/div>\n\n\n\n

        1 – CURL TO SHOULDER PRESS<\/h3>\n\n\n\n

        10 reps<\/strong><\/p>\n\n\n\n

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