Hey, FB Family!

We’re keeping things short today, but don’t let 20 minutes fool you. We’re combining lower-body strength and plyometrics into three AMRAPs to challenge the legs and glutes.

Each AMRAP pairs a dumbbell exercise with an explosive bodyweight movement. The strength exercise creates some fatigue before we move into the plyometric exercise, so those jumps may start to feel different as the four minutes continue. I kept the exercise pairings simple so you can focus on your form, find a steady pace, and make the most of every round.

Equipment Needed:

• Dumbbells (Light, Medium, Heavy)

We’ll begin with a five-minute mobility-focused warm-up. We’ll work through the hips, hamstrings, ankles, and lower-body movement patterns before adding any weight or impact. Pay attention to how your body feels during the Squat to Calf Raise, Reverse Lunge, and ankle work. If you feel stiff or need more time to warm up, pause the video and repeat a few of the movements before starting the first AMRAP.

AMRAP stands for “as many rounds as possible,” but this isn’t about racing. You have four minutes to work through each exercise pairing at a pace that allows you to maintain good form. Keep track of where you are in the sequence and continue moving until time is called. Take a quick break during the AMRAP rounds if needed.

AMRAP 1 pairs the Goblet Squats with Squat Jumps. The goblet position lets us load the legs while keeping the weight centered in front of the body. From there, we’ll put the dumbbell down and move into five Squat Jumps. If you want to remove the impact, switch to Squat-to-Calf Raises and continue working through the same squat pattern.

AMRAP 2 shifts our focus to the hamstrings and glutes with Staggered-Stance Dumbbell Romanian Deadlifts. Working one side at a time can expose differences in strength, balance, and control, so don’t be surprised if one side feels different. After completing both sides, we’ll move into Alternating Lunge Jumps. Alternating Forward Lunges are always available if you want a lower-impact option.

AMRAP 3 starts with Alternating Dumbbell Reverse Lunges, then moves into Split-Squat Jumps on each side. This final block will ask each leg to work independently while fatigue continues to build. You can replace the jumps with Split Squats to still challenge the legs while reducing lower impact.

Team with plyometric training, it is all about producing power, not simply completing as many jumps as possible. Land softly, give yourself enough space to reset, and make each repetition intentional. If the height of your jumps starts to decrease or your landings become difficult to control, take a break or move to the low-impact modification. You can also alternate between jumping and grounded repetitions throughout the workout.

We’ll finish with 80 seconds of uninterrupted squat work. The combination of a Squat Hold, Squat Pulses, Squat Jumps, and one final hold will bring plenty of attention to the quads and glutes. If you’re removing the impact, use Squat-to-Calf Raises during the jumping interval.

This workout is a good option for a day when you have limited time but enough energy for strength and higher-impact movement. It can stand alone as a quick lower-body session or pair well with an upper-body workout.

A few things to keep in mind before you hit play:

• Choose a dumbbell that challenges you without changing your form. You do not have to go heavy.
• The rep counts are a guide for the workout, not a reason to rush.
• Step into the low-impact modifications whenever you need them.
• Land softly during the plyometric exercises and reset your position before the next rep.

Twenty minutes is plenty of time to get some quality work done, Team. Stay focused on the round in front of you, use the version of each exercise that works for you, and be proud that you showed up today.

Grab your dumbbell, and let’s get to work!

Brian

Workout Structure

 Warm-Up: 1 Round / 30 Seconds Each

• Foot Sweeps
• Alternating Standing Knee Hugs
• Standing Hip Openers
• 1/2 Kneeling Ankle Rocks — Right
• 1/2 Kneeling Ankle Rocks — Left
• Squat

AMRAP 1: 4 Minutes

• 8 Dumbbell Goblet Squats
• 5 Squat Jumps
• Modification: 5 Squat-to-Calf Raises

Transition - 20 Seconds

AMRAP 2: 4 Minutes

• 5 Staggered-Stance Dumbbell Romanian Deadlifts — Right
• 5 Staggered-Stance Dumbbell Romanian Deadlifts — Left
• 6 Alternating Lunge Jumps — Total
• Modification: 6 Alternating Forward Lunges

Water Break - 20 Seconds

AMRAP 3: 4 Minutes

• 8 Alternating Dumbbell Reverse Lunges — Total
• 3 Split-Squat Jumps — Right
• 3 Split-Squat Jumps — Left
• Modification: 3 Split-Squats per Side

Transition - 20 Seconds

Finisher: 1 Round / 20 Seconds Each / No Rest

• Iso Squat
• Squat Pulses
• Tempo Squats
• Iso Squat

Quick Cooldown: 1 Round / 20 Seconds Each

• Standing Quad Stretch (Left / Right)
• Standing Hamstring Stretch (Left / Right)