20 Minute Upper Body Dumbbell AMRAP Workout

You are going to love this 20 minute upper body AMRAP workout! It’s perfect if you are short on time and looking to tone those arms and get your heart rate up as well! It combines weight training with some high intensity cardio to get you burning fat and building muscle! The best part is that you only need a pair of dumbbells (you could use heavy cans too) and a mat to do this AMRAP workout anywhere!

When I first started weight training, I did Bodypump 3 times a week and LOVED how strong I felt! I was constantly going up in weights, loved the variation and always felt amazing after! Once I moved into weight training out on the gym floor, I still love to incorporate a Bodypump inspired day once a week! I would put on music and burn out my muscles with lighter weights! But lately I’ve been really in love with doing a combination of weight training with moderately heavy weights and cardio! That’s where this 20 minute upper body AMRAP workout came from.

Make sure you have yourself a good pair of dumbbells and a yoga mat for this exercise.

Combining high intensity exercises with weight training can help you not only build muscle but will also help get your heart rate up to increase your cardio endurance as well! The beauty of this workout is that is can be modified for whatever your fitness level is! If you have never performed these exercises before, you may want to watch the video for further instructions or even hire a personal trainer to walk you through the movements in person. Usually a few sessions with a personal trainer and you will get a better understanding of proper movement and form.

Ok so let’s talk through this workout!

AMRAP Workout

An AMRAP is As Many Rounds As Possible. You can take as many breaks as you need in 20 minutes. But try to get through this workout as many times as possible with good form!

Hammer Curl with Overhead Press – Hammer curls work the forearm and biceps in the upper arm. Combining curls with a shoulder press makes this the ultimate upper body exercise! Holding a dumbbell in each hand, hold them so your palms are facing inward towards your body and at waist level. This is your starting position. From straight arms, bend elbows and bring arms up to shoulder level, squeezing those bicep muscles always keeping your palms facing inward. Now Press the dumbbells straight up toward the sky, again always keeping your palms facing inward.

Up Down Planks – Start in plank with elbows on the ground, back flat. Lift up on one hand then the other until you are in a high plank, lower down the same way.

Bent Over Rows – Bend your knees slightly.  Bend over at hips, not at the waist with weights in each hand, palms facing each other.  You arms should be straight but elbows are not locked.  With a tight core, slowly bend the elbows back so that the weights come towards you and to your armpits. Keep your arms close to your sides and don’t flare the elbows out. Your hands should stay so that palms are facing each other throughout the move. Squeeze your back so that you could crack and egg between your shoulder blades if it was there. Hold for one count and slowly lower to start.

Half Burpee with a Hop – Stand up straight, lower your hands to the ground while keeping your back flat, bending at the knees. Once your hands are firm on the ground, jump feet back into high plank. Hop legs back up to hands and explode up. Land softly on balls of feet.

Skull Crushers (Lying Tricep Extensions) – Lay down flat, abs engaged, feet planed on the floor.  Extend the weight above your your head, hands facing each other and elbows just slightly bent. Keeping the wrist and shoulders exactly where they were, only bend at the elbow so the weight drops down just behind your head – not on your head! Engage the core and push the weight back to starting position. Keep your elbows tight and at shoulder length, don’t allow them to flare.

Push Up – Start with arms slightly wider than shoulder width, lower chest towards the floor, elbows lower to 90 degrees. Pause then push up. You can go to knees or against the wall if needed. Look slightly forward not down.

Watch the AMRAP Workout Video for More Instruction!

Remember that post workout nutrition is just as important as your workout! Try this mango ginger turmeric recovery smoothie or this simple protein pudding (it’s chocolate).

Let me know if you do this workout at home, on the road or in the gym! I’d love to know what you thought! Tag us @bites_of_wellness on instagram!

Samantha Rowland has been in the fitness industry for more than 10 years. She is a certified NASM Personal Trainer, Group Fitness Instructor, Precision Nutrition Coach and Fitness Chef. Samantha has a wide range of experience in the fitness industry including running her own healthy catering company and owning and operating her own women-focus fitness center in Austin, Texas. Today, Samantha is an online health coach and focuses on inspiring everyone she can to live a healthy and happy life!