Want to Feel Sore Tomorrow? This 45-Minute AMRAP Workout Has Your Name All Over It

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Let us introduce you to a little acronym you’ll come to love (or hate): AMRAP. It stands for “as many rounds as possible,” as in, here’s your workout; do as many rounds as possible.

So, yeah, AMRAP workouts are pretty tough. But they’re also a great way to challenge yourself, and this 45-minute AMRAP dumbbell workout is guaranteed to do that. Created by NASM-certified personal trainer Vera Ross, who trains clients on the Bright App, this workout is designed to help you build full-body strength. And because it’s AMRAP, Ross said you also get a bonus element of cardio from moving as fast as you can between each exercise. All you need is a pair of dumbbells and a towel (or five) to get started and sweating! Check out the full workout ahead.

45-Minute AMRAP Dumbbell Workout

Equipment needed: Two dumbbells. If possible, use a medium weight for upper-body moves and medium to heavy weight for the squats, deadlifts, and lunges. For the dumbbell swings, don’t go higher than 10 pounds each. Here are more tips on choosing the right weight.

Directions: Start with this dynamic warmup and the stretches listed ahead. Then, start the workout, performing the designated reps of each of the below exercises. If you’re new to AMRAP, rest for 15 to 30 seconds between exercises; for an extra challenge, try to stick to the AMRAP structure by taking as little rest as possible. Do as many rounds of the circuit as you can in 45 minutes while maintaining proper form.

After the workout, cool down with a full-body stretching routine.

Warmup Time/Reps
Perfect stretch 10 reps each leg
Half-kneeling hip hinge 10 reps each side
Elbow plank 30 seconds
Side plank 30 seconds each side
Superman hold 30 seconds
Bird dog with knee to chest 10 reps each side
Glute bridge 10 reps
Exercise Reps
Kneeling single-arm overhead press to split squat 10 reps each side
Front rack dumbbell squat 10 reps
High plank single-arm row to pike tap-back 10 reps
Alternating reverse lunge 20 reps, alternating legs
Dumbbell deadlift 10 reps
Dumbbell swing 10 reps
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