Yahoo News This 20-min Dumbbell AMRAP Builds a Huge Chest and Burns Through Body Fat
Social-distancing gym rules are still very much in place, so eating up every piece of kit for your supersets is out of the question. Instead, grab a set of dumbbells, head to the dip rack and set a timer for a skin-splitting pump that will also get your metabolic engine running at maximum speed.
Working in an ‘AMRAP’ (as many reps as possible) format, you’re going to set a timer for 20 minutes and work your way around the circuit as many times as possible. Your ‘score’ is the total number of reps you achieve before the bell rings. Keep track of the numbers and aim to beat them next time for guaranteed progress.
“This isn’t a race, you’re aiming for good quality reps from start to finish, if you rush them you’re just compromising the outcome of the workout and ultimately your gains,” says Men’s Health fitness editor Andrew Tracey. “Take it one rep at a time and make up for it with minimal rest.”
1) Dumbbell Bench Press x 5 reps
Lie flat on a bench, gripping a heavy dumbbell in each hand, level with your chest (A). Flaring your elbows slightly, explosively press the weights upwards until your arms are fully extended and the dumbbells are touching above you. (B) Lower under control and repeat.
2) Dips x 10 reps
Continue on to this chest busting, bodybuilding classic. Grab two parallel bars with your palms facing inward and your arms straight (A). Now slowly lower your body until your elbows are at right angles, ensuring they don't flare out (B). Drive yourself back up to the top and repeat.
3) Push-Up x 15 reps
Assume a long arm plank position, with your core tight and your hands below your shoulders (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.
4) Hand-Release Burpee x 20 reps
Finally, put your foot on the throttle to finish strong. Drop into a press-up position (A). Lower your chest to the ground and lift your hands from the floor, put your hands back down and push away, (B) hop your legs back in and jump into the air explosively. Land and repeat.
Sign up to the Men's Health newsletter and kickstart your home body plan. Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox.
For effective home workouts, uplifting stories, easy recipes and advice you can trust, subscribe to Men's Health UK today
You Might Also Like
