If you’re looking for a workout that will push your limits, build strength, and keep your heart rate high, this 12-minute AMRAP with a burpee twist is for you! You’ll move through a series of dumbbell exercises, but there’s a catch—at the start of every minute, you have to “pay the toll” with 4 burpees before picking up where you left off. This fast-paced, full-body challenge will test your endurance, strength, and mental grit. Grab your dumbbells, set a timer, and get ready to work! Find all of our minimal equipment workouts here.

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Workout Description

Set a timer for 12 minutes and work through the list of dumbbell exercises as many times as possible, but there’s a catch—at the start of every minute, you must complete 4 burpees before continuing where you left off. The very first time through will look like this. “3,2,1 GO: Complete 4 burpees. Next complete 8 Goblet Squats (25 pound dumbbell or Kettlebell). Next 6 Dumbbell push presses with two 25 pound dumbbells (1 in each hand). Finish the sequence with 8 Dumbbell Deadlifts with two 25 pound dumbbells (1 in each hand), then go back to the goblet squats, etc. but remember at the start of each minute you’ll need to stop and complete the 4 burpees.

Equipment Needed

• Dumbbells
• Kettlebell

Modification Options

Advanced: Increase the dumbbell weight to 35 pounds.

Beginner: Decrease the weight of the dumbbells to a weight that you can complete each dumbbell movement with proper form without setting the dumbbells down. A suggestion may be 12 to 20 pounds.

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