Two-dumbbell workout touted as optimal by fitness trainer
Get ready to challenge your muscles and improve your endurance with a 20-minute AMRAP (As Many Rounds As Possible) workout designed by ACE-certified PT Pioneer trainer, Amanda Capritto. This home workout requires minimal equipment and targets all major functional movement patterns.
The Structure of the AMRAP Workout
The AMRAP workout involves cycling through a series of compound dumbbell exercises, aiming to complete as many rounds as possible within a 20-minute time frame. Here's a general structure for the workout:
- Choose 3-5 compound dumbbell exercises, such as dumbbell squats, rows, overhead presses, deadlifts, lunges, and curls.
- Perform a set number of reps for each exercise in sequence, for example, 10-15 reps each.
- Cycle through the circuit continuously for 20 minutes.
- Use a moderate dumbbell weight that challenges muscles but allows completing reps with proper form.
- Minimal rest between exercises to elevate heart rate and maintain intensity.
The Exercises in the Circuit
For this specific AMRAP workout, the exercises include:
- Dumbbell Squat: Stand upright with dumbbells at shoulders, bend knees to lower hips towards the floor, then drive through feet to return to the starting position.
- Dumbbell Overhead Press: Stand upright or sit on a chair, drive dumbbells directly overhead until arms are fully extended, then control them back to shoulders.
- Dumbbell Deadlift: Stand with dumbbells in each hand, bend hips to lower dumbbells towards the floor, then squeeze glutes to drive hips forward and return to the starting position.
- Dumbbell Bent-Over Row: Bend at the hips, lower dumbbells towards the floor, then squeeze the back muscles to lift them back up.
- Dumbbell Lunge: Step forward with one foot, lower hips until both knees are bent at about 90-degree angles, then push back to the starting position. Repeat with the other leg.
- Double Biceps Curl: Stand upright with dumbbells at arms' length, curl the weights while keeping elbows close to the torso, then lower the weights back to the starting position.
Repetitions and Reps
The number of reps for each exercise may vary, but typically ranges from 10-15 reps for each exercise in the sequence. For the dumbbell lunge, perform 5 reps on each leg.
Benefits of the AMRAP Workout
This high-intensity workout encourages both muscular endurance and cardiovascular conditioning by maintaining a steady pace with controlled rests. The benefits include building strength, promoting muscle growth, preventing bone density loss, improving the overall health of the musculoskeletal system, and offering a cardiovascular stimulus for improved endurance and stamina.
Progression and Muscle Growth
After several months to a year of weight training, you may notice that your muscle growth has stalled. To continue building muscle, consider increasing the weights used or introducing a new muscle-building stimulus to your workout plan.
Building Muscle at Home
It is possible to build muscle while exercising at home with minimal equipment. Focus on eating enough protein and calories to drive muscle growth, and don't neglect good technique for speed in this workout. Building muscle requires working a muscle to very high intensities, which can be achieved by using heavy weights or performing more reps at lower weights.
Remember, consistency is key when it comes to building muscle. So, get ready to push yourself and reap the rewards of a strong, toned body with Amanda Capritto's 20-minute AMRAP workout. Happy lifting!
- Amanda Capritto's 20-minute AMRAP workout, designed for home workouts, involves a combination of strength training and cardio exercises to advance your fitness and health-and-wellness.
- To achieve muscle growth while following the AMRAP workout, consider gradually increasing the weights used or introducing new exercises to challenge your muscles.
- Not only does this science-backed fitness-and-exercise routine help build strength, but it also promotes muscle growth, improves the overall health of your musculoskeletal system, and offers a cardiovascular stimulus for better endurance and stamina.
