Name: Playbook - Sarah Herse - Quick Dumbbell AMRAP (back, biceps & abs focused)
Uploaded: 2024-03-20T21:08:54.864Z
Duration: 45 min
Description: Quick Dumbbell AMRAP (back, biceps & abs focused)

Hard and Sweet!
Git in 5 rounds plus 5reps burpees, 5reps bent-o-rows and 5reps cleans. Used 2(20lbs) DB.

Francess

If you want a quick workout (or a good finisher for back day) try this AMRAP with a set of dumbbells! For women, I recommend 10-30# DB's, for men, I recommend 15-40# DB's

10 min AMRAP (as many rounds as possible in 10 min)
5 Dumbbell burpee deadlifts
5 dual dumbbell rows
5 dumbbell hang power cleans
10 lemon squeezers
30 flutter kicks (15 each leg)

10 min AMRAP (as many rounds as possible in 10 min)
5 Dumbbell burpee deadlifts
5 dual dumbbell rows
5 dumbbell hang power cleans
10 lemon squeezers
30 flutter kicks (15 each leg)

- Stand up straight, place your feet on the width of your shoulders.
- Pick a dumbbell in each hand.
- Keeping your back flat, bend forward and squat down, grasping the dumbbells.
- Initiate the movement by kicking legs back, so that you’re in the push-up position, holding onto the dumbbells.
- Make a push-up, hop your feet forward and rise up keeping dumbbells in each hand and by your side "Deadlift" portion
- Rise up to full extension of hips.

Dumbbell burpee deadlift

- Holding a dumbbell in each hand using a neutral (hammer) grip, stand with your feet shoulder-width apart.
- Keeping a natural curvature of your spine, flex your hips and knees until your torso is horizontal or close to horizontal.
- Allow the dumbbells to hang down by your sides, with your shoulders stretching downward.
- Keeping your elbows close to your body, exhale as you pull the dumbbells up to the sides of your waist and squeeze your back muscles.
- Inhale as you lower the dumbbells to the starting position, with your shoulders stretching downward.

Dual dumbbell rows

- Hip-width stance
- hands about one thumbs distance from hips
- Hook grip on dumbbells
- Lumbar curve maintained
- Deadlift the deadlifts to the hang position
- Extend hips and legs rapidly
- Heels down until hips and legs extend
- Shoulders shrug, followed by a pull under with the arms
- Dumbbells are received in a partial front 
- Complete at full hip and knee extension with the bar in the front rack position

Dumbbell hang power clean

*To modify, you can place hands behind you for support or sub with sit-ups

- Laying on the ground get into a hollow rock position (legs, arms, and head off the ground)
- Your back should still be firmly on the ground
- Start getting into a tuck position by bringing your upper body up off the ground at the same time as you bring your legs into your chest
- Return to starting position to complete the rep
*Feet and legs should not touch the ground throughout the movement*

Lemon squeezer

- Lie flat on the floor, with your legs extended in front of you.
- Place your hands to your sides or modify by placing them under your hips, and keep your eyes toward the ceiling as you lift your feet off of the floor.
- Start the movement by then doing repeated, small lifts with each leg - without letting your feet touch the floor.

Flutter kicks

Quick Dumbbell AMRAP (back, biceps & abs focused)

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Trying to get back into it. This was a killer. Thanks!

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Amazing! Workout! Thank you Sarah. 🙏🏻

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would love to see some modified moves within this workout. I loved how quick and simple it was!!!

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That was a great workout for me. Your Spectacular.

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This amazing! It’s not easy but when I see you Sarah you give me energy and motivation! ❤️

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Wow! Definitely a summer body right there. 😂😂😂

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GREAT!!! By the 3rd round, i needed a little more than 60sec rest before the next round! Lol. But, i loved it. Used 2 25lbs DBs and did 500 reps of JR as warm up. The plan was to do a 500rep JR funisher but i COULDN’T do it after completing the rounds! Had nothing else to give…lol

Quick Dumbbell AMRAP (back, biceps & abs focused)

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