30-min Full Body Circuit & AMRAP Dumbbell Strength Workout

This workout is a blast!!! We are combining circuits and AMRAPS for an awesome full-body strength training session! You will only need dumbbells and 30 minutes for this workout!

Our circuits will consist of 4 exercises the work time and rest will decrease as we make it through our 4 sets. After we get through 3 rounds of our 4 exercises we will work through 2 AMRAPS. AMRAP stands for as many rounds as possible. For each AMRAP you will work through as many rounds of 10 reps per exercise as possible in 2 minutes.

This circuit and AMRAP training style is a great way to build muscle and definition!

30-MINUTE FULL BODY CIRCUITS & AMRAP WITH DUMBBELLS WORKOUT STRUCTURE AND EXERCISE EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 25lbs / 4.5kg to 11.3kg When selecting a weight for this workout, you want to lift moderately heavy to heavy for the circuits and moderately heavy for the AMPRAPs.
- EXERCISE MAT

STRUCTURE:
-2 ROUNDS
-3 CIRCUITS & 2 AMRAPS PER ROUND

-4 EXERCISES PER CIRCUIT
-DECREASING WORK AND REST FOR CIRCUITS
-WORK: 45, 30, 20 SECONDS
-REST: 20, 15 10 SECONDS
-REST BETWEEN CIRCUITS: 30 SECONDS

-AMRAPS - AS MANY ROUNDS AS POSSIBLE
-10 REPS PER EXERCISE
-3-4 EXERCISES PER AMRAP
-WORK: 2 MINUTES
-REST: 30 SECONDS

EXERCISE LIST:
ROUND 1:
CIRCUITS
-SQUAT TO ALT. NARROW PRESS
-ROMANIAN DEADLIFT TO ROW
-REVERSE LUNGE TO BICEP CURL | *MOD* STAGGERED SQAUT TO BICEP -CURL
-SWITCH SIDES

AMRAP 1:
-SQUAT
-SHOULDER PRESS
-ROMANIAN DEADLIFT
-ROW

AMRAP 2:
-STATIONARY LUNGE - ONE SIDE
-SWITCH SIDES
-BICEP CURLS

ROUND 2:

CIRCUITS:
-ALT. CHEST PRESS TO PULLOVER - HIPS UP
-KNEELING SQUAT TO PALLOF PRESS
-RENEGADE ROW TO TRICEP KICKBACK
-SUMO SQUAT TO SUMO ROMANIAN DEADLIFT

AMRAP 1:
-CHEST PRESS - HIPS UP
-PULLOVER - HIPS UP
-KNEELING PALLOF PRESS

AMRAP 2:
-RENEGADE ROW - 5 REPS ON EACH SIDE
-KNEELING TRICEP KICKBACKS - 5 REPS ON EACH SIDE
-SUMO SQUAT

I am so glad you joined me for this workout! It's always better to workout with a friend!

Kaleigh

MY LINKS:

Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
_________________________________________________________________________________________________

🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.

[sabrinnahe.]

This style of working out was interesting. I really liked it. So sweaty and fun. Thank you Kaleigh, for showing us how strength training really keeps us toned and looking younger❤❤

[alyssab.]

This was so tough but amazing! I repeated it 3 times this week and found myself getting stroner everytime!

[judyhopkins]

Wow! I think baby boy is giving you extra intensity. Love this

[carolbarnard]

Woah!! Sweat fest for sure. Very challenging and i enjoyed it. I struggled switching hands for the alternating chest press so I just stuck with regular chest press. Thanks Kaleigh. Love how you keep it challenging.

[myhabs]

omg, that was tough!!! LOVED IT!!! Great way to start my day!!

[tonyp]

Kayleigh hi, this was super super tough and tell you something you deserve a medal. I think your baby is going to be a natural athlete when he/she enters the world. How the hell you manage but then again it must just come naturally, Thank you so much

[shannonhungerford]

Loved this structure! Thank you, and you look great!

[eringonzalez]

LOVE the AMRAPS! This structure was so good and challenging! Thank you for making my workouts interesting and fun!

[nancygould]

WOW. Loved this! Great way to change it up! ❤

[MH-thtc]

Girl!!! I loved that formatting! Eyelash waterfalls (per usual)! You are so badass! Thank you for another incredible workout ❤🎉

[elenicabaniss]

Loved the sequence of his workout. Went quick, got to repeat moves, but switched it up enough to not get bored/burned out. Thanks!

[aundrealamb]

I did not feel like exercising today, but the slight variation in this workout kept me zoned in, and I crushed it! Loved this style!

[carolkwok]

Love this amazing workout…….sweaty Carol here😅😅😅😅
I keep coming back with you because you always explain on the form of doing weights. I have only learned about lifting weights at home during lockdown. Hope your keeping well ❤

[jacquelinecobb]

Was not sure about this one, but I loved it! My heart rate was nearly 140! Thanks, Kayleigh 🐩🐩🐩

[ApplePryor]

Week 3 - M C & S - Day 14 - Done. 🎉🎉🎉Confetti-popping Congratulations to Kaleigh Cohen Strength for over 171K SUBSCRIBERS!!!😆🎉🎉🎉 Amazing passion, commitment and dedication - changing lives every day! One million subscribers is just around the corner! Well done! Awesome and massive session today! Loved the AMRAPS, especially the chest and pullovers - my favorite! Playlist was kicking🔥🔥🔥Thank you Kaleigh! BOSS WORKOUT TODAY!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️

[soniasarfati]

Can't tell you how much I enjoyed this one. Team AMRAPS all the way!! Thanks Kaleigh.

[CarmCarZap]

This one was good! Sweating up a storm!!!!

[janetw]

I was surprised how much this workout raised my heart rate. I loved it! More please.😊
Kayleigh, you look great! Go momma!

[Christie]

Wow! That was intense! I was so amazed at how you were flowing through those moves! I was huffing and puffing at my slower pace! Props to you momma!! ❤❤❤❤❤❤❤❤

[katiestafford]

Loved the structure. Love working arms and legs in the same exercise. Great variety