20 Minute Workout - Dumbbell 3 Circuit 6x6 AMRAP

AMRAP means As Many Rounds As Possible... in other words, push yourself to get the most amount of work done in the 6 minutes allotted! This week, get a timer and your dumbbells (DBs) and complete this without compromising your form and with as little rest as possible.

WARM-UP
Before you start the timer, do the following circuit 2 times to get warmed up:
10 Reps - Prisoner Squats
10 Reps - Alternating T-Stands
20 Reps - Mountain Climbers
10 Reps - Push-Ups
30 Reps - Jumping Jacks
Complete this warm-up 2X

Now, grab your timer and your dumbbells (DBs).

Start your 6 minute countdown timer on your phone and go....

6min AMRAP #1:
6 Reps - Bentover DB Rows to DB Reverse Flies
6 Reps - Push-Ups
6 Reps - Knee Grabs
Repeat as many times as possible in 6 minutes

6min AMRAP #2:
6 Reps - (Combo) DB Deadlift to Bicep Curl to Overhead Press (that's 1 Rep)
6 Reps - DB Front Squats (DBs at shoulder)
6 Reps - Knee Grabs
Repeat as many times as possible in 6 minutes

6min AMRAP #3:
6 Reps - Air Squats
6 Reps - Jump Squats
6 Reps - Burpees w/ Pushup
Repeat as many times as possible in 6 minutes

How heavy should those dumbbells be? I'd like to see them at about 60-70% of your 1RM (1 Rep Max) of your Overhead Press. (e.g if you can lift a max of 40lbs. overhead in total, use 12 lbs DBs or if you can lift a max of 135lbs barbell, use 80lbs or 40lbs dumbbells). 

20 Minute Workout - Leg Quake + Ab Finisher

Alright #FatBlast50 people, for this 20 minute workout you’re going to need a timer, your dumbbells (DBs), a jump rope (optional) and complete AFAP (As Fast As Possible) with QR (Quality Reps)

WARM-UP

Before you start the timer, do the following circuit 2 times to get warmed up:

10 Reps – Prisoner Squats

10 Reps – Alternating T-Stands

20 Reps – Mountain Climbers

10 Reps – Push-Ups

30 Reps – Jumping Jacks

Complete this warm-up 2X

Now, grab your timer, DBs and jump rope! Do the following Leg Quake ladder circuit 2 times before ending with the Ab Finisher (do this one 3 times).

Start your timer and go….

LEG QUAKE WORKOUT

10 Reps – Squat and Overhead DB Press

20 Reps – Jump Squats

30 Reps – Walking Lunges holding DBs in hand (limited space? do alternating DB lunges)

40 Reps – Speed Skaters

50 Reps – Jump Rope (use imaginary rope if you don’t have one) 
Complete this Circuit 2X before moving on to the Ab Finisher

AB FINISHER

10 Reps – Up-Up-Down-Down Plank to Pushup

20 Reps – Cross-Body Mountain Climbers (10/side)

30 Reps – Bicycle Crunches (15/side)

Complete this Circuit 3X and record your time!

How fast did you complete it and how heavy were your weights? Comment below.