Name: Playbook - JTM FIT - W1/D4 Dumbbell AMRAP’s
Uploaded: 2024-03-27T11:08:07.177Z
Duration: 45 min
Description: W1/D4 Dumbbell AMRAP’s

I love these workouts as a supplement to my CrossFit workouts.

Christi Roorda

Elnaz

Tyler Mistelbacher

2x 10 min rounds is quite short, I added a 3rd AMRAP for a 47 min workout

Sunnee

Zeidan 

Jo🌸

Amanda

My arms are dead, but I loved the workout!

Mila Johnson

Amazing!!!! Had to work out from home today, so no bench, had to slightly modify the workout. Insted incline bench press I did floor based hips up DB presses and instead of bench rows I used TRX to do rows.... hell of a workout
Managed to do 4 sets in each tabata💪💪💪

Przemek

It’s a sneaker…LOL By the end I was cooked.

James

Scott

Rudenko

Nabeel

Amwrap for the win! 🦾🏋🏼‍♀️

Grahm

Peter

Killer workout!!!! My first time doing AMRAPs….loved it.

Vicario Brensley Phillip

Brad Clements

Christian

20’s and 15’s
Let elbow clicking a lot on skull crushers

Mark

Super ! Need to increase weight for more challenge

Ranitea

So good! 4+ rds in each AMRAP… finished the 5th tho!! Great finisher. Drenched and feeling good! 👊👊👊👊👊

3 rounds on amrap 
Went too heavy 
30’s on 
25’s on bench press 
12.5 rows

Amazing! 38min workout and sweating like I ran for an hour 👌

Lisa

So good… 👊🔥👊🔥👊🔥👊🔥

Love the DB 4 week so far 🫵🏽🫵🏽💪🏽💪🏽💪🏽

Jason

Markus

2nd time though this one. Drenched, pumped, heart pounding… awesome finisher… 👊🔥👊🔥👊🔥

Cardio finish was roooough. Great workout!

Tony

Benjamin Marien

Unbelievable . Lot harder than it looks 💪💪

Paul

This one looked easy but I was definitely wrong, absolutely drenched in sweat after this one!

Jelly

Talk about deceiving. Totally gassed after this one. 🤘🏻🤘🏻

Anthony

Baker

Another excellent workout! Just loving this app ❤️

Actually got to finish the whole workout this morning, I trained at home. Another awesome workout can really feel my core working. Happy Saturday everyone 😀

Roxane

Gordon

Jonathan

Emile

Jay that finisher got the heart going 💪👍🏻

Grant

Pretty sore from the first two workouts so this was pretty tough, but it was a great workout 💪

KRISTEN

Nicky

Aaron

mervyn espie

Great workout 💪I love the timer saves me messing with the phone 👍

Colin Johnson

Ooof… good one… 1st AMRAP seemed easy… drenched in sweat on the floor after the finisher…

Amazing. Great AMRAP. Hits full body. Loved the finisher. Thats what sets this app apart. Well structured and guided but you can work independently once you get the moves.

Wally Longo

Equipment Needed: a few pairs of dumbbells, workout bench

Warm-up: Perform each exercise for 45 seconds resting 15 seconds in between exercises. Do 1 set. If you have any other exercises that you like to do with your warm ups feel free to do those as well.

- Walkout Spider Lunge
- Back Lunge T-Spine Rotation 
- Swimmer Push Ups
- Squat to Jump Squat 
- Shoulder Taps

Dumbbell AMRAP’s: An AMRAP stands for As Many Reps/Rounds As Possible. Set a timer for 10 minutes. Perform as many reps/sets as you can of those 3 exercises in 10 minutes. Rest as little as possible in between exercises and sets. 

A) 10 Minute AMRAP
- DB Deadlifts x 8
- DB Incline Bench Press x 10 
- DB V Ups x 12

Once you complete AMRAP A, rest 1-2 minutes then start AMRAP B

 B) 10 Minute AMRAP
- DB Hang Clean + Press x 8 
- DB Bench Rows x 10
- DB Hollow Skull Crushers x 12

Once you have completed both AMRAP’s, rest 1-2 minutes then start the cardio/core finisher

Cardio/Core Finisher: Perform High Knees for 20 seconds followed by 10 seconds of rest. Then perform Low Plank Reaches for 20 seconds followed by 10 seconds of rest. That's one set. Do 4-6 sets.

Cool Down: If you're looking to finish things off with some stretching, head over the cool down/recovery tab and select one of those cool downs.

Warm-up: Perform each exercise for 45 seconds resting 15 seconds in between exercises. Do 1 set. If you have any other exercises that you like to do with your warm ups feel free to do those as well.

- Walkout Spider Lunge
- Back Lunge T-Spine Rotation 
- Swimmer Push Ups
- Squat to Jump Squat 
- Shoulder Taps

- Start standing. Walk out to the high plank position. You can bend your knees when walking out and walking back in
- Bring one foot close and to the outside of the hand
- Pause for a second, then return to the high plank and do a spider lunge on the opposite side 
- Walk back up to the standing position
- That’s 1 rep

Modifications: do a simple walkout instead with no spider lunges

Walkout Spider Lunge

- From a standing position take one big step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees or slightly below 
- As you descend in the lunge bring the arms forward 
- Twist the upper body in the direction of the front leg 
- Keep your chest tall be core engaged 
- Lower arms as you stand back up to the starting position
- Repeating on the opposite leg

Modifications: shorten the range of motion on the lunges

Back Lunges w/ T-Spine Rotation

- Start by lying flat on your stomach with arms and legs extended
- Act as if you were doing swimming and circle your arms around and towards your lower back
- Touch your hands while reaching as far up your bak as you can
- Reverse the movement then place your hands on the floor at your sides
- Brace your core and press up to the high plank position
- Lower back down with control and repeat

*Avoid worming up out of the bottom of the push up. Really brace your core and press through your chest

Modifications: go from the knees on the push up

Swimmer Push-ups

- Start with feet a little more than shoulder width with toes angled out slightly
- Push your hips back as you descend into your squat
- Lower down to 90 degrees or slightly below
- Make sure to keep your chest up, drive your knees outward and keep your heels on the ground
- Drive through your heels to stand tall
- Then, you will do a jump squat, jumping as high as you can and landing softly going right back down into the squat and repeat
- 1 squat and 1 jump squat = 1 rep

Modifications: shorten the range of motion on the squats. You can also break this up into two moves. Do a squat. Then, do a jump squat landing softly and with bent knees. Reset, then repeat.

Squat to Jump Squat

- Start in a high plank position with feet a little more than should width 
- Take one hand off the floor and touch the opposite shoulder while keeping your hips as square with the floor as possible 
- Repeat on the opposite side continuing to alternate sides 
- Keep core tight throughout the movement and hip squared to the floor!

Modifications: use an elevated surface like a low plyo box or bench

Shoulder Taps

Warm-up

Dumbbell AMRAPS: An AMRAP stands for As Many Reps/Rounds As Possible. Set a timer for 10 minutes. Perform as many reps/sets as you can of those 3 exercises in 10 minutes. Rest as little as possible in between exercises and sets. 

A) 10 Minute AMRAP
- DB Deadlifts x 8
- DB Incline Bench Press x 10 
- DB V Ups x 12

Once you complete AMRAP A, rest 1-2 minutes then start AMRAP B

- Stand with your feet hip width and a dumbbell in each hand 
- Engage your lats
- Stand tall with neutral spine making sure that your chest and hips rise at the same time
- Reach full extension squeezing your glutes at the top. Do not over extended. 
- Lower the dumbbells back down to the ground with control

Modification: use lighter weight and or shorten the range of motion on the deadlifts

DB Deadlifts

- Seated on an incline bench with a dumbbell in each hand, arms extended up
- Lower the dumbbells down to the chest, bending at the elbows
- Lower to about 90 degrees or slightly below 
- Press the dumbbells up to starting position squeezing your chest at the top 

Modifications: use lighter weight and or shorten the range of motion on the bench press

DB Incline Bench Press

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground holding a single dumbbell in your hands
- Raise your legs and your upper body off the floor, reaching the dumbbell toward your toes. If you can’t reach your toes just reach as far as you can 
- Lower yourself back to starting position with control and try not to use momentum

Modifications: use lighter weight or just use your bodyweight

DB V-ups

AMRAP A

B) 10 Minute AMRAP
- DB Hang Clean + Press x 8 
- DB Bench Rows x 10
- DB Hollow Skull Crushers x 12

Once you have completed both AMRAP’s, rest 1-2 minutes then start the cardio/core finisher

- Start with dumbbells in each hand
- Dip down by slightly bending the knees
- Jump the dumbbells up to your shoulders
- Squeeze your glutes and brace your core then press the dumbbells overhead. Do not arch your back.
- Reverse the movement back down to starting position

Modifications: use lighter weight

DB Hang Clean + Press

- With your chest flat on an incline bench and a dumbbell in each hand
- Row the dumbbells towards your hips squeezing your lats
- Keep elbows tight to the body
- Slowly lower the dumbbells back down to the starting position

Modification: use lighter weight

DB Bench Row

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend your arms back up to starting position, flexing your triceps at the top of the rep

Modifications: use lighter weight. Bend your knees instead of having legs extended. Remove the hollow hold all together and do regular skull crushers

DB Hollow Skull Crushers

AMRAP B

Cardio/Core Finisher: 

Perform high knees for 20 seconds followed by 10 seconds of rest. Then perform low plank reaches for 20 seconds followed by 10 seconds of rest. That's one set. Do 4-6 sets.

- Run in place bringing your knees above the crease of your hips
- Pump your arms with your high knees as if you were sprinting. Opposite arm opposite leg
- Keep good posture throughout

Modifications: only bring your knees up as far as you feel comfortable

High Knees

- Elbows under shoulders and hands out front
- Actively squeeze abs and glutes the entire time
- Lift one arm and reach forward, touching the floor
- Return to starting position and repeat with the opposite arm
- Minimize the shifting of your hips as much as possible
- Repeating back and forth

Modifications: use an elevated surface like a low plyo box or bench

Forearm Plank Reaches

Cardio/Core Finisher

W1/D4 Dumbbell AMRAP’s

This workout is deceiving ! In a good way, looks easy but kicks you in the rear-side after the 1st two sets…. Loved it.

Rumi

Duncan

The Push-up into the Row was brutal after the third set 🔥 busted a good sweat it’s been a while 😮‍💨

Ignacio Araiza III

W1/D1 Dumbbell HIIT

Ohhh my days!! this HIIT is on a total different level 😃🥹

Loved every minute of it 🤛👍❤️‍🔥

I could only get three rounds in. I am rinsed!

David Dickinson

W1/D2 Bodyweight HIIT

One mile on the treadmill.  Foam rolling and mobility stretches.

James Nguyen

Did the cardio interval session. No row machine so alternated jumping rope and burpees. Got the heart going. 💗

Did W1D3 of the 6 week Shred challenge and it was 💲💲💲👊🔥👊🔥👊🔥

W1/D3 Mobility/Active Recovery

Only managed 3 sets but did all 8 of the core exercises at the end although bloody tough. I have a cold today so not feeling as strong, still showed up 💪🏻

W1/D5 Calisthenics

Just the right workout after having to have a couple of days off due to a big knocking me off my feet

Absolute killer...especially when done after d5🙈🙈... what was I thinking🥵🤣🙈

W1/D6 Cardio/Core

I ran for 50 minutes on my Max Trainer M7 instead of resting.

W1/D7 Rest Day

Nate

SHEEEESHHH—1 round of that ab finisher was no joke; for the main workout, never imagined 5 exercises could torch me so good 😵

Isaac

W2/D1 Dumbbell HIIT

Sovi

Intense but I loved it.... the finisher got me all shaking🥵👍💪

Great work out perfect pace ! Use of timers keeps me from being distracted and is an awesome tool 🤙🏼

Pete

W2/D2 Bodyweight HIIT

Fast paced walk, about 4km and streching afterwards👍

W1/D4 Dumbbell AMRAP’s

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