Say hello to one of the most efficient workouts you’ll ever do! The AMRAP (as many rounds as possible) format keeps us moving for almost the entire workout. It also allows you plenty of flexibility to take your pace slower or faster depending on how you feel at the start. With a targeted body focus for each AMRAP circuit, you’ll experience a lot of time under tension, leading to increased muscular endurance and growth. 1-Minute core intermissions offer a fun challenge and, let’s be honest, a nice reprieve from the AMRAPs. While categorized as a level 4 workout, this could easily scale down to a 3 or up to a 5; keep reading for ways to modify to your fitness level.

Workout Details

• Warmup and cooldown included
• 2 Water breaks included
• Three 4-minute AMRAP circuits — 4 minutes each with targeted body focus
• Three 1-minute core intermissions following each AMRAP
• Equipment needed: dumbbells (medium to medium-heavy) and an optional mat

The goal with an AMRAP-style workout is to complete “as many rounds as possible” of the exercises listed within the given time frame. Since there are no built-in rest breaks for 4-minutes — you get to decide when and if you take them — efficiency is at an all time high and your heart rate will rise as a result. Within each AMRAP, we focus on one section of the body: total body, lower body, and upper body. Fatigue will accumulate as you get deeper into each AMRAP, leading to a good amount of time under tension.

After each AMRAP circuit, we have a 1-minute core intermission where we tackle 1 exercise. Aim to keep moving for that entire minute if you can! This offers us a nice way to balance out upper and lower body strength work, while doubling as an active recovery period.

Tips to adapt this workout to your fitness level

• To modify to a level 3: use medium weights, move slower through the exercises, and take more rest within the AMRAPs
• To scale to a level 5: grab your medium-heavy weights and don’t take rest within each AMRAP

I had a lot of fun creating this workout and love the built-in flexibility that AMRAP routines offer. I encourage you to stay in tune with your body throughout the workout, taking rest where needed and pushing yourself when able. 

Let’s get to work!

P.S. Enjoy the funny blooper at the end :)

Warmup (4:00 min) — 30 sec each
Arm Circles, switch halfway
Toe Reach to Squat
Crossover + Wide Squat
SL Balance + Reverse Fly, switch halfway
Reverse Lunge + Press
Inchworm + Knee Push-up
Plank Leg and Arm Raises
Butt Kicks

Workout: For each AMRAP circuit, complete each exercise for the recommended reps, back to back for as many rounds as possible in 4 minutes, resting as needed.

Full Body AMRAP (4:00)

• Thruster x 8-10
• Quick Row, alt. x 8 each side
• Curtsy Lunge x 10 total

Core (1:00) — Plank Hip Drops

WATER BREAK

Lower Body AMRAP (4:00)

• Alternating Front Lunges x 10 total
• Sumo Deadlift x 8-10
• Squat Jump x 10

Core (1:00) — Reverse Crunch + Toe Reach

Upper Body AMRAP (4:00)

• In and Out Bicep Curl x 10 total
• Fly and Press x 8-10
• Tricep Press Up x 8-10

Core (1:00) — Superman to Full Plank

WATER BREAK

Cooldown (4:00) — 30 sec each
Chest Opener on wall - R
Chest Opener on wall - L
Lat + Tricep Stretch - R
Lat + Tricep Stretch - L
Wide Leg Forward Fold + Rotation
Alt. Lunge/Inner Thigh Stretch
Quad Stretch - R
Quad Stretch - L