This is a great home workout that only requires dumbbells and if you have it, a raised bar for chin-ups. Not only is it challenging but this workout will also help you build functional muscle that will both look good and aid your performance in everyday life.
This workout is broken down into two sections: a mass-inducing AMRAP density block, where you’re aiming to rack up as many muscle building reps as possibly in a 15 minute window, resting only as necessary to catch your breath.
Pay close attention to nailing your form and tempo on each rep, and don’t be afraid to drop reps as the fatigue creeps up. Make a note of your total reps for future reference.
15 MINUTE-AMRAP
1. Dumbbell See-Saw Press x 5-10 Reps (Each arm)
Grab a pair of dumbbells and lift them onto your shoulders. Press one bell overhead explosively until your arm is fully locked out. Lower it back to your shoulder and simultaneously press the opposite arm overhead. Alternate in this fashion, keeping the dumbbells in constant motion. Stay sub maximal but aim for 5-10 on each arm, per set.
Only got one weight? Perform 5-10 reps on your weaker arm, before switching and matching reps with the other side.
2. Chin-ups x 5-10 Reps
Nothing compliments a big set of shoulders quite like an even bigger back. Grasp a bar with an underhand grip, palms towards your face. Lift your feet from the floor, hanging freely with straight arms. Pull yourself up by flexing the elbows whilst pinching your shoulder blades together. When your chin passes the bar, pause before lowering to the starting position. Repeat, breaking up into as many sets as necessary to maintain good form. No bar? Do bent-over rows.
5 MINS REST
AS FAST AS POSSIBLE 4 rounds of:
1. Double Devils Press x 5 Reps
Holding both dumbbells, drop down into a press-up position and perform a burpee. As you begin to stand back up, use the momentum to swing the weights between your legs, then directly overhead. Lower under control. Once you’ve done five, try to keep your bells in hand and roll straight into your cleans.
2. Hang Clean x 10 Reps
Stand up from your last devil’s press and hold your bells at your sides, hinge at the hips to lower them to your knees. Stand back up explosively with a slight jump, using the momentum to pull the dumbbells on to your shoulders. Stand up straight, then lower under control to your sides and repeat.
3. Burpee x 15 Reps
Squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground. Straighten your arms and hop your feet forwards, before jumping into the air with hands on head. Once you’ve done 15 reps, get your hands on your bells and go straight into push-ups.
4. Push-Up on Dumbbells x 20 Reps
After your final burpee get your hands on your bells and create a strong plank position with your hands on the dumbbells. Your wrists, elbows and shoulders should be directly above one another: think about creating a rigid frame from ankles to head. Flex at the elbow, lowering your body, and pause as your chest touches the floor. Push up explosively. Repeat.
