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gf11 Full Body | Dumbbell Strength Progressive Workout Series – Part 4

Welcome to my Full Body Strength Progressive Series – Part 4 of 4. With each subsequent workout in the series the Work : Rest (work to rest ratio) increases – either by increasing the exercising time or by decreasing the rest time, or both. The 4 workouts in this Series do not need to be done in a specific order so definitely try them all.
Part 1 | Part 2 | Part 3

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

Ready to get to work? Let’s go! Progressive Workout – Part 4
Work : Rest = NO REST AMRAPS!

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Equipment

Exercise mat
Interval timer
Water bottle
Dumbbells – Light
Dumbbells – Heavy
Gloves

Before You Begin

Following a 1-minute warmup, this workout is is made up of (4) 2.5-minute progressive AMRAPS (as many rounds as possible). There are (3) 45-second steps within each AMRAP where a step add a new exercise to tack on to the end of the existing sequence. There are 20 seconds rest between each AMRAP. The purpose of the workout is to strength train all major muscle groups and completing the entire progressive sequence with zero rest. I used 8 pound weights.

Full 11-minute Workout Video:

Workout Breakdown:

Each AMRAP has (3) 45-second steps. Do Step 1 for 45s. Without taking a break, add Step 2 for the next 45s. Without taking a break, add Step 3 for the final 45s. Rest 20 seconds between each AMRAP.

AMRAP #1 (2:15)

Step 1 (0:00 – 0:45):
Chair Squat
LEFT Hammer Curl to Shoulder Press
RIGHT Hammer Curl to Shoulder Press

Step 2 (0:46 – 1:30):
Repeat Step 1, add
LEFT Reverse Lunge
& RIGHT Reverse Lunge

Step 3 (1:31 – 2:15):
Repeat Steps 1 & 2, add
LEFT Side Lunge with RIGHT Lateral Raise
& RIGHT Side Lunge with LEFT Lateral Raise

AMRAP #2 (2:15)

Step 1 (0:00 – 0:45):
LEFT Arm Oblique Get-up with Hip Lift

Step 2 (0:46 – 1:30):
Repeat Step 1, add
RIGHT Knee Sweep to Kneel

Step 3 (1:31 – 2:15):
Repeat Steps 1 & 2, add
Stand Up

AMRAP #3 (2:15)

Repeat AMRAP #2 on the opposite side.

AMRAP #4 (2:15)

Step 1 (0:00 – 0:45):
Burpee

Step 2 (0:46 – 1:30):
Repeat Step 1, add
Pushup
& Renegade Rows (L+R)

Step 3 (1:31 – 2:15):
Repeat Steps 1 & 2, add
Straight-arm Swing Under & Up

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