Are you ready?!
Cause what I have here is some pretty nice Full Body 15 Minute AMRAP Workout that you can do either at home or at the gym.
All you need is a set of dumbbells at a moderate weight (keep it challenging but stay realistic).
What is an AMRAP Workout?
As you saw already in the title, it’s an AMRAP (As Many Repetitions As Possible) workout.
In case you’re unfamiliar with that concept, you can learn more about it here plus get some more workout ideas of that kind.
In short, you keep performing the set of exercises and reps until you reach the time cap of the workout (in this case – 15 minutes).
It’s a pretty simple approach, which allows you to experiment with pushing your limits and improve not only your stamina but your mental strength as well.
Doing the workout at a moderate weight is a great way to combine both strength and endurance training together.
Related read to the Full Body 15 Minute AMRAP Workout:
10 AMRAP Workouts To Improve Your Endurance
Warm-Up
Before we start, I want to remind you to never skip your warm-up!
It’s just as important as your actual workout.
Just to give you a few important facts on why you should warm-up:
- Increases blood flow
- Reduces the chance of injury
- Increases range of motion
- Improves performance
I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)
If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
Full Body 15 Minute AMRAP Workout
This workout consists of 5 exercises, each performed for 10 reps.
15 min AMRAP of:
10 x Dumbbell Burpees (with push-ups)
10 x Mountain Climbers (each side)
10 x Dumbbell Front Squat
10 x Dumbbell Bent Over Row
10 x Push Press
Save the Full Body 15 Minute AMRAP Workout for later!
Dumbbell Burpees – 10 reps
Keep your core tight, your elbows close to your body, and your back neutral.
If you’re feeling a little more adventurous – add a small jump at the end with the weights at your sides.
Related read to the Full Body 15 Minute AMRAP Workout:
20 Bodyweight Crossfit workouts to do anywhere
Mountain Climbers – 10 reps (each side)
The starting point is the plank position – shoulders are above your hands and, of course, the core is engaged.
I like to add a twist and try to reach the opposite elbow with each knee as you can see in the video.
Dumbbell Front Squat – 10 reps
Much like a regular squat but with the dumbbells held on your shoulders: shoulder-width stance, toes pointing slightly out.
The core is engaged, the back is neutral and the knees track outward over the toes.
Keep your elbows high and squat as deep as your mobility allows you (feet stay flat on the ground at all times).
If you’re still not quite sure about your squat form,
give this a read.
It will give you a lot of insights into the squat movement.
Dumbbell Bent Over Row – 10 reps
The key here is the controlled movement of the weights and keeping your back straight.
Focus on creating that mind-muscle connection and engaging your lats.
Push Press – 10 reps
The starting position is with the weight on your shoulders.
You make a small dip at your knees, pop your hips, and use that momentum to push the dumbbells up.
Related read to the Full Body 15 Minute AMRAP Workout:
Top 20 Dumbbell Crossfit Workouts to boost your endurance and strength
What To Aim For
The goal of this specific workout is to not break up the individual sets of exercises, try to only rest between them.
Keep the breaks short and frequent, rather than fewer but longer breaks.
No matter how fast or slow your pace is, just keep moving till you reach the time cap.
If you find that 15 minutes are way too challenging for you – shorten it to 12 minutes.
Cooldown
After a long workout like that make sure to have a proper cool-down to avoid injuries and give your body time to recover:
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Frequently Asked Questions
What is 15min Amrap?
15 AMRAP stands for As Many Rounds/Reps As Possible – you repeat a certain rep scheme of exercises in a 15min time frame as many times as you can.
How long should an Amrap workout be?
The duration of the AMRAP workout depends on the goal you have set for yourself. It can vary between 5 and 60min ideally.
What is full body Amrap?
A full-body AMRAP usually means that you are performing an AMRAP workout that will train every muscle in your body.
Can you build muscle with Amrap?
Yes – it is possible to build muscle with an AMRAP workout, given the programming includes the proper exercise, time duration, and rest periods.
