{"id":58449,"date":"2023-05-01T00:00:00","date_gmt":"2023-04-30T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/15-min-amrap-barbell-workout\/"},"modified":"2023-05-01T00:00:00","modified_gmt":"2023-04-30T22:00:00","slug":"15-min-amrap-barbell-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/15-min-amrap-barbell-workout\/","title":{"rendered":"Workout of the week: 15-min AMRAP barbell workout"},"content":{"rendered":"\n

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

Equipment:<\/strong> Barbell<\/p>\n\n\n\n

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

When you think of High-Intensity Interval Training or HIIT, you probably don’t imagine using a barbell<\/strong>. Your mind will most likely associate this type of training with bodyweight exercises like pull-ups, burpees, jumping jacks or high knees. However, However, barbell exercises combined with the flow of a HIIT workout can be one of the best ways to build muscle while burning calories. <\/strong><\/p>\n\n\n\n

That’s what we’re aiming for with this AMRAP barbell workout. AMRAP (As Many Rounds As Possible) is a type of HIIT<\/strong> that involves doing as many rounds of a group of exercises as possible during a set amount of time without resting<\/strong>. In this case, the challenge is to do 3 exercises<\/strong> for 15 minutes<\/strong>. <\/p>\n\n\n\n

    \n
  1. Barbell deadlift x10<\/li>\n\n\n\n
  2. Barbell clean x8<\/li>\n\n\n\n
  3. Barbell push-press x6<\/li>\n<\/ol>\n\n\n\n

    3, 2, 1, let’s go! <\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 3 exercises<\/li>\n\n\n\n
    • AMRAP (As Many Rounds As Possible)<\/li>\n\n\n\n
    • 15 minutes<\/li>\n\n\n\n
    • Equipment: Barbell<\/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

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      • Barbell = a broom handle with a gym bag with weights on it<\/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 – BARBELL DEADLIFT <\/h3>\n\n\n\n

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

          \n
        • Stand behind the bar with feet hip to shoulder-width apart. The feet should be close to the bar.<\/li>\n\n\n\n
        • From here, bend the knees slightly and push the hips back to bend down and grab the bar, keeping back straight. Once you have the bar, keep the back straight, engage the core, and drive the hips forward and up, returning to standing. Keep the shoulder and core set through the movement.<\/li>\n\n\n\n
        • When you have a full hip extension, keep everything engaged as you slightly bend the knees and reverse the move to lower the bar (either back to the floor or a low hang position).<\/li>\n\n\n\n
        • Repeat. <\/li>\n<\/ul>\n\n\n\n