Two-dumbell enthusiasts, listen up! This trainer claims that the workout he's about to offer you is the ultimate solution for those who are limited by just a couple of dumbbells. Get ready to sculpt that physique!
In the quest for a comprehensive home workout that builds strength, promotes muscle growth, and improves cardiovascular health, look no further than Amanda Capritto's 20-minute dumbbell AMRAP (As Many Rounds As Possible) workout. This adaptable routine, suitable for all fitness levels, is designed by ACE-certified PT Pioneer trainer, Amanda Capritto.
Warm-up (5 minutes)
Begin with a light cardio session and dynamic stretches to prepare your muscles and joints. Focus on the shoulders, back, legs, and hips, ensuring they are ready for the workout ahead.
Workout Structure
Set a timer for 20 minutes. Perform the exercises in the circuit one after the other with minimal rest. After the last exercise, go back to the first and repeat the circuit as many times as you can until the 20 minutes are up. Keep reps consistent for each exercise (typically 8–12 reps per move).
Example Dumbbell Exercises
While the exact exercise names and reps for Amanda Capritto's workout aren't provided, the AMRAP format usually includes compound movements that work multiple muscle groups efficiently. Here are some common exercises inspired by her training style:
- Dumbbell Goblet Squat: Hold a dumbbell vertically at chest height with both hands. Squat down, keeping chest up and knees tracking toes, then stand back up. This exercise focuses on quads, glutes, and core.
- Dumbbell Bent-over Row: With dumbbells in both hands, hinge at hips keeping back flat, pull dumbbells toward ribs squeezing the shoulder blades. This targets back muscles.
- Dumbbell Push Press: Hold dumbbells at shoulder height, dip slightly through knees, then press the dumbbells overhead explosively using leg drive. This works shoulders, triceps, and legs.
- Dumbbell Deadlift: Holding dumbbells in front, hinge at hips to lower dumbbells down legs, keeping back straight, then stand back up. This exercise works hamstrings, glutes, and lower back.
- Dumbbell Russian Twists: Sit on the ground with knees bent, hold one dumbbell with both hands, lean back slightly, and rotate your torso side to side. This engages obliques and core.
- Dumbbell Lunge: Stand upright, step forward with one leg, lower the opposite knee until it's just above the ground, and then drive through the stepping foot to return to the starting position, alternating legs with each repetition.
- Double Biceps Curl: Stand upright, hold a dumbbell in each hand with arms at your sides and palms facing forward, and then curl both dumbbells simultaneously up towards your shoulders, pausing at the top, and then controlling them back to the starting position.
Execution Tips
- Maintain good form: Keep your core tight, chest lifted, and avoid compensations like rounding the back or letting knees cave.
- Use a challenging but manageable weight allowing you to complete the reps with effort but without breakdown in technique.
- Modify rest between exercises if necessary but aim for minimal breaks to keep the heart rate elevated.
- Track the number of rounds completed to monitor progress over time.
Cool Down and Stretch (5 minutes)
After the AMRAP, perform light stretching focusing on the muscles used: quads, hamstrings, back, shoulders.
While the precise workout details for Amanda Capritto’s exact 20-minute dumbbell AMRAP workout are not fully outlined in the search results, the above steps follow the AMRAP principles she endorses for dumbbell workouts and reflect common moves she might use based on her training style. For more specific programming, the Aaptiv app or her training programs may offer guided sessions.
For those starting out, training with lower weights and performing more reps allows beginners to train with minimal equipment and see faster results initially. With this 20-minute dumbbell AMRAP workout, you can build muscle, improve strength, and boost cardiovascular health from the comfort of your own home.
Strength training and cardio exercises are combined in Amanda Capritto's 20-minute dumbbell AMRAP workout, which is designed for enhancing muscle growth, strengthening, and promoting cardiovascular health. Although the exact exercises for this workout aren't specified, common exercises such as Dumbbell Goblet Squats, Dumbbell Bent-over Rows, Dumbbell Push Presses, and Dumbbell Deadlifts might be included, as they fit the AMRAP format and are inspired by her training style. It's crucial to maintain good form, use a challenging yet manageable weight, and minimize rest between exercises to keep heart rate elevated when executing this workout. Thus, this comprehensive routine can be an effective addition to any health-and-wellness and fitness-and-exercise regimen.
