The AMRAP dumbbell that will load on your heart

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Some days the time or energy just isn’t on your side, other days you have an hour to burn and a little more gas in the tank. No matter what your schedule, this leg workout will make sure you don’t leave any lower body muscle untorn or abdominal muscle untested. This 15-minute AMRAP challenges you to rack up as many laps as possible in a short period of time, serving as a quick finisher or full day for those in a hurry.

Requiring just two dumbbells or kettlebells, we served the meatiest lower body movements, targeting your quads, hamstrings, and glutes, with both traditional and explosive exercises. For dessert, you have dynamic trunk movement to speed up your heart rate and increase your calorie burn, all followed by a loaded transport to polish your legs and trunk at the end of each round.

By moving through a variety of static and dynamic movements, as well as generally under-trained locomotion during transport, you ensure that you are gaining muscle from all angles. Work on the following moves on a running timer, recording as many laps as you can muster in 15 minutes, resting only as needed to keep your decent shape.

The pace gradually increases with each lap, becoming more and more explosive and grueling as you go along. Don’t be tempted to rush the squats as this dynamic workout arrives – focus on your form and tempo instead. Then, if you can, use babywearing as a chance to cool down and bring your heart rate back down. If you can get 10+ spins on this one, you’ve either gone too light or you’re an absolute beast.

15-minute AMRAP

1) Front squat with dumbbells x 8 repetitions

With your feet shoulder-width apart, hold a bar across your chest, raising your elbows high to secure the bar across your shoulders (A). Keep your torso straight and push your hips back, bending your knees until your thighs are parallel to the floor (B). Return to the starting position.

2) reverse lunge with dumbbells x 16 repetitions

After your last squat, lower your dumbbells to the side, stand up straight, and breathe (A). This time take a long step back with one leg, bending your front knee until your back knee touches the floor (B). Now stand up explosively, pause, then repeat with your other leg. Make 16 in total.

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3) Mountaineers with dumbbells x 20 repetitions (total)

With your last lunge complete, lower your dumbbells to the floor and straighten your legs and arms to reach the top of a push-up position. From here bring one explosively
knee to your chest then step back (A), keeping your back straight and hips low. Alternate legs (B) and aim for a fast, controlled pace. Make 20 in total.

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4) Farmers wear x 40m

Finally, end each round with a brisk walk. Pick up your dumbbells, keeping a firm grip and holding them to the side of your body. Now go forward 20 m and back 20 m. If you’re feeling too wobbly, opt for shorter, sharper strides to stabilize your body and control your heart rate.

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