30 Min Full Body Dumbbell Complexes [AMRAP Workout]

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Ready to challenge every muscle in your body? Dive into this heart-pumping AMRAP workout featuring dynamic dumbbell complexes.

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Here's how this AMRAP workout will go down... Each complex will consist of 3 exercises and you'll complete 10 reps each without rest, repeating all three of the exercises for a total of 3 minutes. We'll rest for 30 seconds before moving on to the next complex.

AMRAP workouts can be challenging, so go at your own pace and try to do as many reps as possible in the given time. Come back to this workout often to test your strength and endurance.

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⏱️ Duration: 30 Minutes + Cool Down & Stretch workout)
🏋️ Equipment: Set of dumbbells (I'm using 20 lb / 9 kg dumbbells for reference)
⏱️ Intervals: Completed 10 reps for each of the three exercises and repeat for 3 minutes. Rest 30 seconds before moving on to the next complex.

Exercises for this 30 minute full body AMRAP complex workout with dumbbells:

ISO Twist Press R x10
ISO Twist Press L x10
Diamond Press x10

Bent Over Row R x10
Bent Over Row L x10
Renegade Rows x10

Seated ISO Shoulder Press R x10
Seated ISO Shoulder Press L x10
45° Press x10

Twist Curl R x10
Twist Curl L x10
Waiter’s Curl x10

Tricep Push Ups x10
Tricep Press x10
Tricep Overhead Extension x10

Front Lunge R x10
Front Lunge L x10
High Squats x10

L-Sit Toe Touches x10
Russian Twists x10
Extend to Tuck x10

Romanian Deadlift R x10
Romanian Deadlift L x10
Curtsy Lunges x10

FINISHER 3 MINUTES
Snatch R x10
Snatch L x10
Dumbbell Deadlift x10

Cool Down & Stretch

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!