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gf11 Full Body | Dumbbell Strength AMRAP Workout
Welcome to my full body strength workout with dumbbells designed in a fun EMOM (every minute on the minute) style. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then dive right into the 11-minute workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Following a 1-minute warmup, this workout is is made up of 3 3-minute AMRAP (as many rounds as possible). There is one AMRAP for upper body, one for core and one for lower body. Each AMRAP contains 4 unique exercises. The purpose of the workout is to strength train your entire body, focusing on one set of major muscle groups at a time while building endurance to complete the full 3 minutes without stopping. I used 8 pound weights (3.6 kg).
Full 11-minute Workout Video:
Workout Breakdown:
Each AMRAP is 3 minutes. Work for the full 3 minutes completing the series of exercises quickly and safely for “as many rounds possible.” Rest 30s between each AMRAP.
AMRAP 1: Upper Body (3 min)
10 reps each:
Bicep Curl (singles)
Twisting Shoulder Press (singles)
Tricep Kickback (singles)
Upward Fly (doubles)
AMRAP 2: Core (3 min)
10 reps each:
Sit Up with Double Row
Plank Pull Thru (singles)
Bicycles (singles)
Tuck and Extend
AMRAP 3: Lower Body (3 min)
10 reps each:
Lunge Pulse (5L + 5R)
Single Leg Dead Lift (5L + 5R)
Sumo Squat Pulse
Front Kicks (10 singles)
