This 5-round AMRAP session combines cardio, strength, and endurance using just dumbbells and a short running distance. Each 3-minute round challenges you to push through a 150-meter run, 20 dumbbell push presses, and max walking lunges. With a full 3-minute rest between rounds, you’ll have time to recover and give your best effort every round. Perfect for all fitness levels, this workout will boost your metabolism, sculpt your muscles, and improve your stamina — no fancy equipment needed! Find all of our minimal equipment workouts here.

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Workout Description

For this workout you’ll complete 5, 3 minute AMRAP’s (As Many Rounds as Possible) with 3 minutes of rest in between each round. At the start of the timer complete a 150 meter run. Then complete 20 dumbbell push press (2, 25’s). With any remaining time complete a many walking lunges as you can. When the timer goes off you’ll rest for 3 minutes. Continue this sequence for a total of 5 rounds.

Equipment Needed

• Dumbbells

Modification Options

Beginner: Reduce the run distance so that you’re able to complete the distance in 1 minute at a moderate pace. Reduce the weight of the dumbbell push press to 10 to 15 pounds in each hand.

Advanced: Increase the distance of the run to 200 meters. Increase the weight of the dumbbell push press to 35 pounds in each hand.

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