Workout of the week: 11-min AMRAP strength workout

ALL LEVELS / AMRAP strength workout / 11 minutes

Equipment: Dumbbells

The best thing about strength training is that there are endless ways to approach it. You can be more conventional, using multiple machines and a simple structure. Or you can play with different types of training to keep the motivation high. AMRAP (As Many Rounds As Possible), a type of HIIT workout, is a great way to develop strength unconventionally.

To prove it, we bring you this AMRAP strength workout. It has 3 exercises and 2 rounds of 5 minutes each. You must do as many rounds as possible for 5 minutes. Then, you get 1-minute to rest before completing the second round. This workout will take you exactly 11 minutes to complete.

Devil press
Cross leg squats
Russian sit-ups

Ready for this AMRAP? Let’s go!

WORKOUT SETUP

AMRAP
3 exercises
2 rounds
5 minutes each round
1-minute rest between rounds
11 minutes total
Equipment: Dumbbells

WORKOUT EXERCISE LIST

2 rounds

1 – DEVIL PRESS

Place two dumbbells on the floor roughly shoulder-width apart from each other.
Engage the core and perform a slow burpee to grab the handles of each dumbbell. Your chest should touch the floor.
Jump explosively to your feet, never taking your hands from the dumbbells, and snatch them from the floor.
Finish the move by locking them over your head, with your body fully stretched.
From there, and while holding the dumbbells, get back on the floor for a burpee and repeat.

2 – CROSS LEG SQUATS

Stand tall with your feet shoulder-width apart
Hold two dumbbells and engage your core.
Now, bring the right leg across you and place it closer to your left side.
Squat down, keeping your back straight.
Control your movement and get back up.
Repeat, switching legs.

3 – RUSSIAN SIT-UPS

Start in a supine position, with your legs bent and your feet on the floor hip-width apart.
Grab a dumbbell with both hands horizontally, stretching your arms. That’s your starting position.
Engage the core and perform a full sit-up, bringing your arms overhead.
Return to the starting position, with your core engaged all the time, and repeat.