{"id":58517,"date":"2023-07-17T00:00:00","date_gmt":"2023-07-16T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/11-min-amrap-strength-workout\/"},"modified":"2023-07-17T00:00:00","modified_gmt":"2023-07-16T22:00:00","slug":"11-min-amrap-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/11-min-amrap-strength-workout\/","title":{"rendered":"Workout of the week: 11-min AMRAP strength workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ AMRAP strength workout \/ 11 minutes<\/p>\n\n\n\n

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

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

The best thing about strength training is that there are endless ways to approach it<\/strong>. You can be more conventional, using multiple machines and a simple structure. Or you can play with different types of training to keep the motivation high. AMRAP <\/strong>(As Many Rounds As Possible), a type of HIIT workout, is a great way to develop strength unconventionally. <\/strong><\/p>\n\n\n\n

To prove it, we bring you this AMRAP strength workout<\/strong>. It has 3 exercises<\/strong> and 2 rounds<\/strong> of 5 minutes each<\/strong>. You must do as many rounds as possible for 5 minutes<\/strong>. Then, you get 1-minute to rest before completing the second round<\/strong>. This workout will take you exactly 11 minutes to complete<\/strong>. <\/p>\n\n\n\n

    \n
  1. Devil press<\/li>\n\n\n\n
  2. Cross leg squats<\/li>\n\n\n\n
  3. Russian sit-ups<\/li>\n<\/ol>\n\n\n\n

    Ready for this AMRAP? Let’s go!<\/strong><\/p>\n\n\n\n\n\n

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

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • AMRAP<\/li>\n\n\n\n
    • 3 exercises<\/li>\n\n\n\n
    • 2 rounds<\/li>\n\n\n\n
    • 5 minutes each round<\/li>\n\n\n\n
    • 1-minute rest between rounds<\/li>\n\n\n\n
    • 11 minutes total <\/li>\n\n\n\n
    • Equipment: Dumbbells<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

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

      2 rounds<\/strong><\/p>\n\n\n\n

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

      1 – DEVIL PRESS<\/h3>\n\n\n\n
        \n
      • Place two dumbbells on the floor roughly shoulder-width apart from each other. <\/li>\n\n\n\n
      • Engage the core and perform a slow burpee to grab the handles of each dumbbell. Your chest should touch the floor. <\/li>\n\n\n\n
      • Jump explosively to your feet, never taking your hands from the dumbbells, and snatch them from the floor. <\/li>\n\n\n\n
      • Finish the move by locking them over your head, with your body fully stretched. <\/li>\n\n\n\n
      • From there, and while holding the dumbbells, get back on the floor for a burpee and repeat. <\/li>\n<\/ul>\n\n\n\n