Three 8-minute AMRAP-Style Segments with Just a Set of Dumbbells

If you’re looking for an excuse to not throw on some sneakers and get yourself to a workout, you won’t find that here. The good news is you don’t have to go far or plan too much to make that happen; we’ve got you covered. We’re on workout #75 in a row of daily 30-minute workouts. Today’s calls for a set of medium-to-heavy dumbbells and a timer. You’ll be be AMRAP-ing (As Many Reps as Possible) all workout long, making you work to the best of your ability right until the timer goes off, signaling the end of each round. Get your gear on, your weights ready and get down to business.

After you do this workout, let us know what you thought with this quick survey.

Here’s the outline of work for the next 30 minutes:

You’ve got three separate 8-minute AMRAPs. Each time you start a new set you’ll have three or four new exercises to work through, a certain number of reps per move, on repeat for 8 minutes.

After you complete that 8-minute AMRAP, you’ll finish out the round with a 1-minute plank.

If you’re feeling competitive, write down the total number of rounds you complete of each AMRAP set. Do this workout again and try to beat your total rounds in the 8-minute cap the next time around.

Set your timer for 8 minutes. Begin Round 1 with 20 reps of each of the three exercises listed and count the number of times you make it through all three moves (20 reps each time). That’s the number you’ll write down when the timer goes off. Then repeat the process for rounds 2 and 3.

Round 1:

  1. 20 curl & presses
  2. 20 sumo squats
  3. 20 weighted sit-ups

1-minute high plank

Round 2:

  1. 10 Weighted reverse lunges with a twist on the right. Then 10 on the left.
  2. 10 Plank jacks
  3. 20 Leg lifts

1-minute high plank

Round 3:

  1. 20 Plank ladders
  2. 20 Russian twists
  3. 10 Bent over rows
  4. 10 Squat thrusters

1-minute high plank

Here’s what it will look like:

Curl & presses: Hold your medium set of dumbbells in your hands, palms facing forward. Exhale to curl the weight up, keeping your elbows close to you. Turn your palms to face away from your body, raise the weights to your shoulders, then press them up overhead while straightening your arms.
asweatlife_amrap_curlpress asweatlife_amrap_curlpress2 asweatlife_amrap_curlpress3 asweatlife_amrap_curlpress4

Sumo squats: Hold your dumbbells at your chest and bring your feet to a wide stance with your toes turned out. Lower down into a squat, externally rotating from your hips to keep your knees facing out over your toes. Exhale to stand back up, squeezing your glutes at the top.
asweatlife_amrap_sumosquat1 asweatlife_amrap_sumosquat2

Weighted sit-ups: Lie on your back with one weight at your chest. Draw your belly towards your spine and use your core strength to sit up and press the weight straight up overhead. Lower back down one vertebra at a time. To modify, place your feet on the ground and bend your knees or do the sit-up without the weight.
asweatlife_amrap_situp1 asweatlife_amrap_situp3 asweatlife_amrap_situp2

High plank: Stack your shoulders over your wrists, press through your heels and the top of your head and keep your shoulders, hips and ankles in one line. Engage your core to avoid letting your back sway or lifting your butt too high. Hold there for one minute.

Weighted reverse lunges with a twist: Holding one weight on both ends, lunge your right leg back and rotate your torso to the left and down towards your left hip, keeping hips as square to the front as possible. Hold your lunge and exhale to twist the weight up and to the left, bending your elbows the whole time to protect your back, keeping the weight closer to your body.
asweatlife_amrap_lungetwist asweatlife_amrap_lungetwist2

Plank jacks: From a plank position, hop your feet wide and back together, always landing with a soft bend in your knees.asweatlife_amrap_plankjack1 asweatlife_amrap_plankjack2

Leg lifts: Lie on your back and extend your legs straight out in front of you, keeping your low back on the ground. Only lower your legs as far as you can to keep your low back firmly pressed down. Bring your arms by your sides and lift your shoulders off the ground. Exhale to lift your right leg straight up to 90 degrees, then return back to hover. Then lift your left leg and lower it. Continue alternating.
asweatlife_amrap_leglift2 asweatlife_amrap_leglift1

Plank ladders: Start from a plank position, shoulders over your wrists and shoulders, hips and ankles in one line. Lower down to your right forearm then left forearm, then press back up to your right palm then left palm. Aim to keep your hips as square as possible.
asweatlife_amrap_plankladder1 asweatlife_amrap_plankladder2 asweatlife_amrap_plankladder3 asweatlife_amrap_plankladder5

Russian twists: From a seated position, lean back to engage your core and keep your chest lifted. Exhale to twist to the right, come back through center, then exhale again to twist left. Make this more difficult by lifting your heels to hover off the, squeezing them together and avoiding and swaying of your knees.
asweatlife_amrap_russiantwist2 asweatlife_amrap_russiantwist1

Bent-over row: From standing, hinge forward with weights in either hand, palms facing each other. Draw your shoulders back and down and exhale to pull the weights back and your elbows back. Inhale to return to neutral.
asweatlife_amrap_bentoverrow1 asweatlife_amrap_bentoverrow2

Squat thruster: Hold one weight at your chest and stand in an athletic position. Squat down, keeping weight in your heels with your glutes back and chest up. Exhale to stand up tall and press the weight overhead, straightening your arms. Inhale as you land back down into your squat and the weight comes back to your chest.
asweatlife_amrap_squatthruster asweatlife_amrap_squatthruster2 asweatlife_amrap_squatthruster3

(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)

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About Maggie Umberger

Maggie moved to Chicago from North Carolina in 2014 with a degree in Journalism and Spanish, a 200-hour yoga certification, a group fitness cert and a passion to teach and to sweat. It wasn't until she found aSweatLife that she really started to feel at home. Here, she's incorporated her passion for health and wellness into her career as she helps to build the network of Ambassadors, trainers and fitness enthusiasts that exist within the aSweatLife ecosystem. You can also find her coaching at CrossTown Fitness and teaching yoga classes at Bare Feet Power Yoga, Yoga Six and exhale.