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In The Arena Blog

20 Minute AMRAP Dumbbell Workout

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Coach Jason is back with another tough Strength and Conditioning workout that will require a dumbbell and 20 minutes to do as many rounds as possible.


Coach Jason Salazar:
Hey guys, Jason here at the arena, got another workout today. We have a 20 minute AMRAP. AMRAP means as many rounds as possible. So we have six different exercises. We’re going to do those over and over and over for 20 straight minutes.


All right guys so first on the list, dumbbell thrusters. So we just got five of those. Remember, this is a squat, so get in that squat position. Go all the way down, press on overhead. We only have five of them. And if you only have one dumbbell, just hold it right in front of you still doing the same thing.


Following those thrusters, we just got a one arm row five times on each side. Remember keep that chest up. Nice flat back, pull up as high as you can. Just five on one side, five on the other.


So we got five dead bugs. We’re just going to hold that weight right there. It’s going to stay right there. As I lift my legs up, shoot those hips to the ceiling and back down all the way up and back down. You should be on your shoulder blades as you go all the way up.


All Right we got five jumping lunges on each leg. So one, one, two, two, just make sure we keep that chest up, that knee touches the ground.


Then we got five V ups. Just make that V as best as possible. And last on the list guys, we have plyo pushups. So you have two different ones you can do. We can come up, just hop off the ground or we can clap. If you have to, we’ll do it from our knees. We’re just looking for the explosion off the ground. 


All right guys, just keep in mind. We’re trying to keep moving this entire time in this workout. We don’t want to take any breaks. See how many rounds you can get and stay tuned for some more workouts.

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