30-Minute Dumbbell AMRAP Workout (Full Body)

It's YOU versus YOU in this quick + dirty 30-Minute Dumbbell AMRAP (as many rounds as possible) Workout!

AMRAPs are such a fun way to measure progress - I highly recommend making a note of how many rounds you get through today, then coming back and trying it again in a few weeks and seeing if you can beat your own record! 🔥

✨THE WORKOUT: 30-Minute Dumbbell AMRAP Workout (Full Body)✨

► EQUIPMENT: Medium-to-Heavy Dumbbells. I'm using 15-25 lb dumbbells. Option to add a mini loop resistance band and towel.
*Discount Code: NML

► FITNESS LEVEL: Intermediate with modifications offered for ALL fitness levels!

► INSTRUCTIONS:
It looks like this:
✔️ 4 AMRAP Circuits (2 moves per circuit)
✔️ Rep Count (Perform 10 reps of each exercise “AMRAP” – as many rounds as possible – in 4 minutes)
✔️ Note The Final Minute Of Each AMRAP Circuit Will Turn Into A “Power Minute” With Power Moves
✔️ Rest For 1 Minute Between AMRAP Circuits

►Workout Outline:
1️⃣ CIRCUIT ONE:
1. Legs: 10 Goblet Squats
2. Arms: 10 Push Ups
🔥 POWER MINUTE:
1. 10 Squat Jumps
2. 10 Chest to Floor Burpees

2️⃣ CIRCUIT TWO:
1. Legs: 10 Walking Lunges/Reverse Lunges
2. Arms: 10 Bent Over Back Rows
🔥 POWER MINUTE:
1. 10 Jump Lunges
2. 10 Plank + Row

3️⃣ CIRCUIT THREE:
1. Legs: 10 Lateral Squats
2. Arms: 10 Overhead Triceps
🔥 POWER MINUTE:
1. 10 Skaters
2. 10 Towel Slams

4️⃣ CIRCUIT FOUR:
1. Legs: 10 Deadlifts
2. Arms: 10 Bicep Curl + Shoulder Press
🔥 POWER MINUTE:
1. 10 Dumbbell Swings
2. 10 Press Jacks

►TIME STAMPS:
00:00 Workout Introduction
01:15 Warm Up
06:55 Circuit One
12:00 Circuit Two
17:05 Circuit Three
22:05 Circuit Four
26:50 Bonus Move
28:40 Cool Down + Stretch

► Cue up your favorite music, press 'play', and let's knock it out!

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👖 LINDSEY WEARING (affiliate links):

👖 RACHEL WEARING (affiliate links):
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#fullbodyworkout #amrapworkout #totalbodyworkout

[katyball]

I love your workouts for the days I need a break from running. In general, I would love more detailed guidance on what to look for in terms of form in each of your moves/exercises. I don’t know much about form so would like more cues to understand the purpose of the moves, what muscles I am working/feeling, and what to watch out for on improper form. I want to have a more complete understanding of what each move should feel like and work. I love your encouragement, enthusiasm, purpose and faith. Thank you for making these workouts free or low-cost!

[stephaniehurt]

i have to psych myself up for your AMRAP workouts. Love the modifications, instruction and creativity! Thank you!

[averydoyle]

Loved the strength amrap with the option for power!

[soapygirl]

Thank you so much for the timer on the screen. I know you always say "your pace your tempo" as a social person I always just want to keep up with you and Rachel but today I was gy slower since I was using heavy weights and I wanted to prioritize good form.

[veronicemarroquin]

Love this workout! You and Rachel are doing an amazing job. Thank you!❤❤

[berriculliton]

OMG…I don’t normally love AMRAP workouts because I feel too rushed and my form suffers, but this was perfect. Easy basic moves, but felt so good! Killed it again!!

[missgenclement]

Loved this workout so much! Super Thanks for the AMRAP workouts. One of my favorite formats.😊

[lenniegail]

I really enjoyed this format! I felt like it really kept me from watching the clock.
Thank you for the extra timer! As someone who really needs to know where the finish line is, I’ve always appreciated the full workout timer and miss them on the older workouts, but adding the 4:00 timer was soo helpful! I geeked out a little when I saw it. Well done, team NML!

[wendyclinch]

That was awesome! Love the 4 minutes as it tricks my brain to think thats easy! And the 1 min power move was awesome too. Sometimes I follow Rachel and sometimes Lindsay. Thanks so much Ladies, God Bless

[macsullivan]

Love, love, love! Love how you change it up, keeps it fun and like we're all doing this together, which we are!

[ShayDuda]

I did this today instead of following the workout plan. It was tough and sweaty and I needed the repetition of it after a rough week. Y’all bring sunshine and encouragement every time and I’m so grateful I found you a year ago! I’ve grown so much in mental toughness and physical strength. Thanks for all your hard work. I believe it makes more difference in people’s lives than you know ❤

[lizwhite]

Great workout! I loved the walking lunges! I haven’t done them in forever. Thank you!

[EllyAiaseh-psuv]

Thank you so much. As a busy mom of two boys, I love your workouts. I know you put a lot of thoughts and energy into every workout. Truly appreciate it.

[jeniwurmlinger]

THIS was my favorite workout of yours so far… Do more of these!!! I tend to have a bad lower back, so these were perfect and the tip during Deadlifts to hold the weights to the side for lower back pain is brilliant!!!🎉

[SUPERHEALTHYFIT]

❤❤❤❤❤
Great 30-Minute Dumbbell AMRAP Workout (Full Body) video! Thanks for creating this! We do quick at home workout videos too. Keep up the great work here! 💓💓

[stephaniestephenson]

Loved this format with the power minute! I saved this to see if I can increase in each circuit.

[heatheryarbrough]

Enjoyed it. Loved the modifications and followed Rachel after my half marathon run.

[cosmiccannibalcamille]

I've never done an AMRAP workout before, and am SO glad I did! The moves were simple, but this one was still intense, challenging, and SO MUCH FUN (which is what I say after I do each NML workout lol); I'm definitely saving this one. Thank you Lindsey and Rachel!

[rachelszapiel]

Loved this!!!
Loved the option to power it up or stay slow and steady

[elizabethbunker]

Love this format with the 1 min of power!