In this workout, you’re going to be working in an AMRAP (as many reps as possible) format. Set a timer for 20 minutes and work your way around our dumbbell complex as many times as possible, resting as necessary to maintain impeccable form. But moving at a sweaty pace, obviously.

Your ‘score’ is the total number of reps you achieve before the time is up. Keep track of your score and aim to beat it next time for guaranteed progress.

This one can teach you some grit. Try to keep the dumbbells in your hands until after your final movement. It’s going to burn, but the end (and a short reprieve) is always in sight, so keep grinding until that final push press, before gathering your breath to go again.


1) Renegade Row x 10 (alternating sides each rep)

Drop into a strong plank with one hand on your dumbbell (A). Shifting your weight onto your left hand, row the right dumbbell towards your hip (B). Pause briefly, then lower back to the ground, repeat on the opposite side for a total of 10 reps.


2) Press-Up on Dumbbell x 10

After your last row, remain in your plank position with hands on your bells (A). With a controlled tempo, flex at the elbow, lowering your body until your chest touches the floor (B). Push back up explosively until your elbows are fully extended. (If you only have one ‘bell, perform regular push-ups)


3) Bent Over Row x 10

Hop up, keeping a firm grip of the dumbbells, stand up tall- hinge at the hips until your chest is parallel to the floor, dumbbells hanging at your shins (A). Maintaining a flat back, row both dumbbells towards your torso (B), squeeze your shoulder blades together and lower under control to the start.


4) Push Press x 10

Clean your dumbbells onto your shoulders, palms facing in. Take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your dumbbells overhead. Lower under control to the ground.

More… This Calorie-Burning Dumbbell Workout Strengthens Your Chest, Back and Arms For Real Size – MensHealth