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45-Minute Dumbbell AMRAP Workout

Want to Feel Sore Tomorrow? This 45-Minute AMRAP Workout Has Your Name All Over It

Jan 13 2021

Let us introduce you to a little acronym you'll come to love (or hate): AMRAP. It stands for "as many rounds as possible," as in, here's your workout; do as many rounds as possible.

So, yeah, AMRAP workouts are pretty tough. But they're also a great way to challenge yourself, and this 45-minute AMRAP dumbbell workout is guaranteed to do that. Created by NASM-certified personal trainer Vera Ross, who trains clients on the Bright App, this workout is designed to help you build full-body strength. And because it's AMRAP, Ross said you also get a bonus element of cardio from moving as fast as you can between each exercise. All you need is a pair of dumbbells and a towel (or five) to get started and sweating! Check out the full workout ahead.

45-Minute AMRAP Dumbbell Workout

Equipment needed: Two dumbbells. If possible, use a medium weight for upper-body moves and medium to heavy weight for the squats, deadlifts, and lunges. For the dumbbell swings, don't go higher than 10 pounds each. Here are more tips on choosing the right weight.

Directions: Start with this dynamic warmup and the stretches listed ahead. Then, start the workout, performing the designated reps of each of the below exercises. If you're new to AMRAP, rest for 15 to 30 seconds between exercises; for an extra challenge, try to stick to the AMRAP structure by taking as little rest as possible. Do as many rounds of the circuit as you can in 45 minutes while maintaining proper form.

After the workout, cool down with a full-body stretching routine.

Warmup Time/Reps
Perfect stretch 10 reps each leg
Half-kneeling hip hinge 10 reps each side
Elbow plank 30 seconds
Side plank 30 seconds each side
Superman hold 30 seconds
Bird dog with knee to chest 10 reps each side
Glute bridge 10 reps
AMRAP Circuit Reps
Kneeling single-arm overhead press to split squat 10 reps each side
Front rack dumbbell squat 10 reps
High plank single-arm row to pike tap-back 10 reps
Alternating reverse lunge 20 reps, alternating legs
Dumbbell deadlift 10 reps
Dumbbell swing 10 reps
Image Source: Getty / FatCamera

1. Warmup Exercise 1: Perfect Stretch

  • Begin on your hands and knees with your shoulders directly over your wrists and hips over your knees.
  • Step your right foot forward between your hands, making sure to keep your knee in line with your ankle. Your left leg should be comfortably extended behind you, knee on the ground and slightly bent. This is your starting position.
  • Move your right hand to the inside of your right leg, bending it at the elbow. Drive your elbow down toward your right heel to increase the stretch in your hips.
  • Extend your right arm up and twist your torso to the right, opening your chest to the side. Initiate the movement from your core, keeping your hips still and facing down.
  • Set your right hand down outside your right foot so that you're framing your foot with both hands, as in the starting position.
  • Flex your right (front) foot to lift your toes off the ground, keeping your heel grounded. Straighten your right leg as you slide your hips back to stretch your hamstring.
  • Slide your hips forward to return to the starting position.
  • This counts as one rep. Repeat for 10 reps on both sides.
Image Source: Vera Ross / The Bright App

2. Warmup Exercise 2: Half-Kneeling Hip Hinge

  • Start on all fours, shoulders directly over wrists and hips directly over knees.
  • Extend your right leg away from you, in line with your hips and perpendicular to the direction you're facing. Keep your entire right foot flat on the floor. Pull your core into your spine and lift your torso upright, placing your hands behind your head with your elbows wide. This is your starting position.
  • Bend forward at the hips, keeping your back flat, elbows wide, and gaze forward. Lower your torso as far as you can without rounding your upper back and shoulders.
  • Brace your abs and squeeze your glutes to lift your torso back to the starting position, again ensuring that your back does not round.
  • This counts as one rep. Repeat for 10 reps on both sides.
Image Source: Vera Ross / The Bright App

3. Warmup Exercise 3: Elbow Plank

  • Start on your hands and knees, shoulders directly over wrists and hips directly over knees. Brace your core as you lower your elbows to the ground.
  • Lift up off your knees and onto your toes to come into the plank position, resting most of your weight on your elbows and forearms. Your shoulders should be over your elbows and your heels over your toes. Keep your back flat and pull your core in toward your spine to keep yourself up and prevent your butt from sticking up.
  • Hold for 30 seconds.
Image Source: POPSUGAR Photography

4. Warmup Exercise 4: Side Plank

  • From the elbow plank, place both hands on the ground, one after the other, to come into a high plank. Ensure that your shoulders are directly over your wrists and your core is braced.
  • Shift your weight to the right as you lift your left hand off the ground and turn onto the outside edge of your right foot. Place your left foot on top of your right foot, ensuring that your body is in one straight line. (To modify, place your left your leg on the ground in front of your right foot.)
  • Pull your core in toward your spine and use your obliques to lift up from your right waist. Keep your body in a straight line and avoid dipping your waist down.
  • Hold for 30 seconds on each side.
Image Source: POPSUGAR Photography / Kyle Hartman

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5. Warmup Exercise 5: Superman Hold

  • Lie face down on your stomach with arms and legs extended. Keep your neck relaxed and in line with your spine.
  • Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated "U" shape with your body. Your back should be arched with arms and legs lifted several inches off the floor. Keep your core pulled in and your neck in line with your body, so you're looking down and not up.
  • Hold for 30 seconds.
Image Source: POPSUGAR Photography

6. Warmup Exercise 6: Bird Dog With Knee to Chest

  • Start on your hands and knees, shoulders directly under wrists and hips over knees. Flex your left foot so your toes are tucked against the floor and your heel is in the air.
  • Lift your left knee and right hand off the ground and pull your left knee into your chest. Grab it with your right hand and hug it close to your chest, allowing your back to curve slightly.
  • Release your knee and extend your right arm and left leg simultaneously, stretching your right arm forward through your fingertips as you push back through your left heel. Keep your core pulled toward your spine and your back straight, making sure not to arch your spine.
  • Bring your left knee and right hand back to your chest, crunching your core slightly as you hug your knee to your chest.
  • This counts as one rep. Do 10 reps on each side.
Image Source: Vera Ross / The Bright App

7. Warmup Exercise 7: Glute Bridge

  • Start lying on your back with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Raise your arms so they're in a straight line above your shoulders. Press through your heels to raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
  • Hold for a few seconds, making sure your spine doesn't round or arch and your hips don't sag. Keep your abs and glute muscles engaged.
  • Lower your butt to the ground with control, keeping your arms in the air.
  • This counts as one rep. Repeat for 10 reps.
Image Source: Vera Ross / The Bright App

8. Exercise 1: Kneeling Single-Arm Overhead Press to Split Squat

  • Begin in a lunge position with your right knee on the ground directly below your hip, toes tucked under and heel in the air, and your left foot bent at a 90-degree angle in front, knee in line with your ankle. Hold a dumbbell in your right hand just below your chin, palm facing in, and extend your left arm straight out to the side for balance.
  • Press your right arm overhead, rotating your palm to face forward at the top of the press. Your right bicep should be directly outside of your right ear and your hand above your shoulder. Keep your core pulled in toward your spine, making sure your back doesn't curve or arch.
  • Lower the dumbbell back to your chest with control, rotating it again so that your palm faces in.
  • Drive through your left heel and press into your right toes to lift your right knee off the ground. Extend your left leg until you reach a standing position, with your right heel off the ground and right leg slightly bent. Keep the dumbbell just under chin height and your left arm out to the side. Squeeze your glutes at the top.
  • Bend both knees and slowly lower back down to the starting position, gently placing your right knee back on the ground.
  • This counts as one rep. Complete 10 reps on each side.
Image Source: Vera Ross / The Bright App

9. Exercise 2: Front Rack Dumbbell Squat

  • Start standing with your feet shoulder-width apart, core pulled toward your spine. Rest a dumbbell lightly on each shoulder, elbows pointing forward.
  • Looking directly forward and keeping your chest lifted, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your thighs are parallel with the ground. Ensure that your back remains within a 45- to 90-degree angle to your hips.
  • Pause briefly at the bottom of the squat, then brace your abs and press through your heels to return to standing. Squeeze your glutes all the way up and at the top.
  • This counts as one rep. Repeat for 10 reps.
Image Source: Vera Ross / The Bright App

10. Exercise 3: High Plank Single-Arm Row to Pike Tap-Back

  • Start on your hands and knees, shoulders directly over wrists and hips over knees, holding a dumbbell against the ground in your right hand. Brace your core and extend your legs back behind you, tucking your toes under to lift your knees off the ground and spreading your feet wider than shoulder-width apart. This wide-legged high plank is your starting position.
  • Pull your core toward your spine and squeeze your glutes as you lift the dumbbell off the ground, pulling it to your right armpit. Make sure your right elbow is pointing up and your right shoulder blade is squeezing in.
  • Lower the weight to the ground with control, bracing your core and glutes and doing your best to minimize any rocking movement from side to side.
  • As soon as you set the weight down, push through your left palm and use your abs to lift your hips toward the ceiling, as if you're going into Downward Facing Dog.
  • Reach your right hand back toward your left shin, getting as close as you can and tapping it if possible.
  • Shift your hips and torso forward to return to the high plank position, grabbing the dumbbell with your right hand.
  • This counts as one rep. Do 10 reps on each side.
Image Source: Vera Ross / The Bright App

11. Exercise 4: Alternating Reverse Lunge

  • Begin standing with your feet shoulder-width apart, core pulled in toward your spine. Hold a dumbbell in each hand, palms facing in.
  • Keeping your feet shoulder-width apart, step your right foot back with control and land softly on your toes. Bend both knees to lower into a lunge, lowering your right knee as close to the floor as you can without touching. Your left knee should stay in line with your toes, bringing your left thigh about parallel to the floor or as close to that as you can get. Both knees should be at 90-degree angles. Keep your back straight and core tight, keeping the weights directly below your shoulders.
  • Drive through your left heel and push off your right toes to straighten your legs, simultaneously stepping your right foot back to return to the starting position.
  • This counts as one rep. Complete 20 reps, alternating legs.
Image Source: Vera Ross / The Bright App

12. Exercise 5: Dumbbell Deadlift

  • Begin standing with your feet shoulder-width apart, core pulled in toward your spine. Hold a dumbbell in each hand, palms facing in toward your sides. Roll your shoulders up, back, and down to press your shoulder blades together. Make sure to keep this posture throughout the movement.
  • Keep a slight, relaxed bend in your knees and brace your core as you shift your hips backward, like you were going to sit in a chair. Lower the dumbbells toward the ground until your chest is parallel to the floor, making sure to keep your back flat and shoulder blades pulled in toward your spine, not rounded forward.
  • Continuing to keep your core tight, drive through your heels and squeeze your glutes to lift your torso back up to the starting position. Squeeze your glutes at the top but avoid leaning back or arching your back.
  • This counts as one rep. Repeat for 10 reps.
Image Source: Vera Ross / The Bright App

13. Exercise 6: Dumbbell Swing

  • Begin standing with your feet shoulder-width apart, core pulled in toward your spine. Hold a dumbbell in each hand, palms facing in toward your sides. Roll your shoulders up, back, and down to press your shoulder blades together. Make sure to keep this posture throughout the movement.
  • Keep a slight, relaxed bend in your knees and brace your core as you shift your hips backward, like you were going to sit in a chair. Lower the dumbbells toward the ground until your chest is parallel to the floor, making sure to keep your back flat and shoulder blades pulled in toward your spine, not rounded forward.
  • At the bottom of the hinge, drive through your heels to return to standing as you explosively swing the dumbbells forward, keeping your arms straight, core tight, and back flat. The swing should be powerful but controlled, with your abs braced and glutes squeezed as you swing up to the standing position.
  • Lower the weights with control and continue straight into your next deadlift. It's OK to pick up some momentum from the swing, but make sure you're controlling the movement and keeping proper form.
  • This counts as one rep. Repeat for 10 reps.
Image Source: Vera Ross / The Bright App

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