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

Maggie Ryan

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.


I'm a Trainer, and This 4-Week Beginner's Program Will Teach You How to Lift Weights

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.



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



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


Transform Your Abs With This 2-Week Crunch Challenge - It Takes Just a Few Minutes a Day!