Sub out the Gym for a Garden Blast with This 20-minute, Full-Body Amrap

·2-min read

With nothing but a pair of dumbbells and a stopwatch, this workout will hit everything from head to toe and is the perfect piece if you’re looking to sub the gym out for a garden blast in the sun.

Working from the least demanding movement to the most, the reps in this workout will drop as you go, which will allow you to use a single pair of heavy dumbbells – optimal for home gym training. You’ll target your chest, back, legs and shoulders with a combination of reps that guarantee fresh new muscle growth.

Set a timer for 20 minutes and work your way through as many rounds as possible of the following circuit. Rest as necessary to keep your form sharp, but move at a clip that keeps your heart rate jacked up for the additional metabolic effect.

Press-Up on Dumbbell x 25

Drop into a plank position, with your core tight and hands on your dumbbells (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you press back up explosively.

Renegade Row x 20 (10 each side)

After your final press-up, remain in a strong plank with both hands on your dumbbells (A). Shifting your weight onto your left hand, row the right dumbbell towards your hip (B). Pause briefly, then lower the weight under control. Repeat on your left side.

Front Squat x 15

Once you’ve completed your rows stand tall and clean your dumbbells onto your shoulders (A). From here, drop into a front squat, until your thighs pass parallel to the ground (B), before driving back up. Keeping your core tight and torso upright throughout is crucial.

Push Press x 10

Finish with a heavy-weight shoulder burner. Keep the dumbbells on your shoulders, palms facing in. Take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your dumbbells overhead. Lower back to your shoulders under control and repeat.

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