30-min Full Body Circuit & AMRAP Dumbbell Strength Workout

This workout is a blast!!! We are combining circuits and AMRAPS for an awesome full-body strength training session! You will only need dumbbells and 30 minutes for this workout!

Our circuits will consist of 4 exercises the work time and rest will decrease as we make it through our 4 sets. After we get through 3 rounds of our 4 exercises we will work through 2 AMRAPS. AMRAP stands for as many rounds as possible. For each AMRAP you will work through as many rounds of 10 reps per exercise as possible in 2 minutes.

This circuit and AMRAP training style is a great way to build muscle and definition!

30-MINUTE FULL BODY CIRCUITS & AMRAP WITH DUMBBELLS WORKOUT STRUCTURE AND EXERCISE EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 25lbs / 4.5kg to 11.3kg When selecting a weight for this workout, you want to lift moderately heavy to heavy for the circuits and moderately heavy for the AMPRAPs.
- EXERCISE MAT

STRUCTURE:
-2 ROUNDS
-3 CIRCUITS & 2 AMRAPS PER ROUND

-4 EXERCISES PER CIRCUIT
-DECREASING WORK AND REST FOR CIRCUITS
-WORK: 45, 30, 20 SECONDS
-REST: 20, 15 10 SECONDS
-REST BETWEEN CIRCUITS: 30 SECONDS

-AMRAPS - AS MANY ROUNDS AS POSSIBLE
-10 REPS PER EXERCISE
-3-4 EXERCISES PER AMRAP
-WORK: 2 MINUTES
-REST: 30 SECONDS

EXERCISE LIST:
ROUND 1:
CIRCUITS
-SQUAT TO ALT. NARROW PRESS
-ROMANIAN DEADLIFT TO ROW
-REVERSE LUNGE TO BICEP CURL | MOD STAGGERED SQAUT TO BICEP -CURL
-SWITCH SIDES

AMRAP 1:
-SQUAT
-SHOULDER PRESS
-ROMANIAN DEADLIFT
-ROW

AMRAP 2:
-STATIONARY LUNGE - ONE SIDE
-SWITCH SIDES
-BICEP CURLS

ROUND 2:

CIRCUITS:
-ALT. CHEST PRESS TO PULLOVER - HIPS UP
-KNEELING SQUAT TO PALLOF PRESS
-RENEGADE ROW TO TRICEP KICKBACK
-SUMO SQUAT TO SUMO ROMANIAN DEADLIFT

AMRAP 1:
-CHEST PRESS - HIPS UP
-PULLOVER - HIPS UP
-KNEELING PALLOF PRESS

AMRAP 2:
-RENEGADE ROW - 5 REPS ON EACH SIDE
-KNEELING TRICEP KICKBACKS - 5 REPS ON EACH SIDE
-SUMO SQUAT

I am so glad you joined me for this workout! It's always better to workout with a friend!

Kaleigh

Don't forget to stretch! 👉    • POST-WORKOUT STRETCH for Injury Preve...  

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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.