Requiring only two dumbbells or kettlebells, this workout mashes together the big hitters of your lower body with explosive, calorie-zapping, core-crushing movements and a loaded carry, just to polish each round.
You’re going to be working in an ‘AMRAP’ format – short for ‘as many rounds as possible’ – you’ll work your way around the following moves on a running timer, clocking up as many rounds as you can muster in 15 minutes, resting only as necessary to keep your form decent.
“The cadence gradually picks up through the round in this one, getting more dynamic as you go along,” says Men’s Health fitness editor Andrew Tracey. “Don’t rush the squats as the explosive work is coming and focus on your form and tempo
“Use the carry as an chance to recover and get your heart rate back down. If you can get more than 10 rounds on this one, you either went too light, or you’re an absolute beast!’”
15 min AMRAP:
1) Dumbbell Front Rack Squat x 8 reps
With your feet at shoulder width, hold a barbell across your chest, lifting your elbows high to secure the bar on your shoulders (A). Maintain an upright torso and push your hips back, bending your knees until your thighs pass parallel to the floor (B). Stand back up to the start position.
2) Dumbbell Reverse Lunge x 16 reps (total)
After your last squat lower your dumbbells to your side, stand tall and take a breath (A). This time, take a long step backward with one leg, bending your front knee until your back knee touches the ground (B). Now, stand back up explosively, pause, then repeat with your other leg.
3) Dumbbell Mountain Climbers x 20 reps (total)
Your last lunge completed, lower your dumbbells to the ground and straighten your legs and arms to get into the top of a press-up position. From here, explosively bring one
knee towards your chest and then back out (A), keeping your back straight and hips low. Alternate legs (B) and aim for a fast, controlled rhythm.
4) Farmers Carry x 40m
Finally, finish each round with a brisk walk— with your weights. Pick your dumbbells back up, keeping a firm grip, at the side of your body, stride forward 20m and 20m back (if you can). If you find yourself wobbling too much, go for shorter, sharper strides to stabilise your body and get your heart rate up.
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