Working in an ‘AMRAP’ (as many reps as possible) style, you’re going to set a timer for 20 minutes and work your way around the circuit as many times as possible. Your ‘score’ is the total number of reps you achieve before the bell rings. Keep track of the numbers and aim to beat them next time for guaranteed progress.
Despite the name of the format, this isn’t a race. You’re aiming for quality reps from start to finish - if you rush them you’re just compromising the outcome of the workout and, ultimately, your gains. So take it one rep at a time and make up for it with minimal rest.
1) Dumbbell Floor Press x 10
Start by grabbing a pair of dumbbells and lying on your back with your knees bent and your feet flat on the ground. Press the weights above you, locking out your elbows (A). Lower them slowly until your upper arms are resting on the floor (B), close to your body, pause here before explosively pressing back up.
2) Renegade Row x 10 (each side)
Flip over into a strong plank position with your hands on your dumbbells (A). Shifting your weight onto your left hand, row the right dumbbell towards your hip (B). Pause briefly, then lower back to the ground, repeat on the opposite side for a total of 10 reps.
3) Press-Up on Dumbbells x 10
After your last row, remain in your plank position with hands on your bells (A). With a controlled tempo, flex at the elbow, lowering your body until your chest touches the floor (B). Push back up explosively until your elbows are fully extended. (If you only have one ‘bell, perform regular push-ups)
4) Burpee x 10
Finally, put your foot on the throttle to finish strong. Drop into a press-up position (A). Lower your chest to the ground, pause then push away explosively, (B) hop your legs back in and jump into the air explosively. Land and repeat.
