Get Full-Body Fit With This AMRAP Dumbbell Workout

Ready to get full-body fit? This AMRAP dumbbell workout consists of six exercises performed in a circuit. Set your timer and do as many rounds as possible.

Need a pair of dumbbells? Discover the best dumbbells for home workouts

What is an AMRAP workout?

AMRAP means completing as many rounds (or reps) as possible and resting only when absolutely necessary, and it’s a useful way to monitor your fitness progress.

Using your previous score as a target to beat is also a great way to motivate yourself when revisiting the same workout, ensuring you channel your maximum effort into every session.

How to this AMRAP dumbbell workout:

• The workout consists of six exercises performed in a circuit, with a prescribed number of reps for each exercise.
• Set a timer for 5 minutes and do as many circuits as possible, with no rest.
• At the end of the 5 minutes, rest for 1 minute, then start the circuit from where you left off.
• Do 4 x 5-minute work periods in total.

Discover the best dumbbell exercises and workouts for every body part

AMRAP Dumbbell Workout

1a. Dumbbell Incline Chest Press

Reps: 8

• Lie on a bench set at a 45° angle, holding a dumbbell in each hand at shoulder height.
• Keep your feet flat on the floor and your back against the bench.
• Press the weights directly above your head, but don’t lock your elbows at the top.

1b. Dumbbell Bulgarian Split Squat

Reps: 8 each side

• Hold the dumbbells by your sides and place one foot on a bench behind you.
• Bend your front leg to lower, keeping your chest up and front knee over your toes.
• Pause, then drive back up through your front foot to return to the start. 

1c. Dumbbell Pull-Over

Reps: 8

• Lie on a flat bench, holding a dumbbell in both hands straight above your chest.
• Keeping your arms straight and core locked to resist arching your back too much, lower the weight over your head until you feel a stretch in your chest.
• Reverse the move to the start.

1d. Dumbbell Bent-Over Row

Reps: 8

• Stand with your feet shoulder-width apart, holding dumbbells with an overhand grip in front of your thighs.
• Bend your knees slightly and hinge forward from the hips, keeping your back slightly concave and your shoulder blades back.
• Pull the weights up to your lower sternum, then lower.

1e. Dumbbell Renegade Row

Reps: 8 each side

• Start in a press-up position with your feet shoulder-width apart and a dumbbell in each hand.
• Brace your core to keep your hips static and do a single-arm row, drawing the weight towards your armpit.
• Alternate sides with each rep.

1f. Dumbbell Step-Up

Reps: 8 each side

• Holding a pair of dumbbells by your sides, brace your core and place one foot on a bench.
• Drive through the heel of your raised foot to step up on the bench with the other foot.
• Step back down, lead leg first.
• Alternate sides with each rep.

RELATED CONTENT:

1. Try This Dumbbell Only Leg Workout
2. Dumbbell Chest & Core Workout
3. How To Know Which Type Of Dumbbells To Buy

Head over to our sister site, Women’s Fitness UK, for a full-body dumbbell workout for women