A guided 10-minute dumbbell AMRAP (as-many-rounds-as-possible) HIIT workout led by Amy of Bodyfit by Amy. The session opens with light marching/shoulder rolls, explains the format, then runs two main 4-minute AMRAP rounds with a brief recovery/mobility between them and a short cool-down. The first round cycles 8 squats, 8 rows, 8 alternating lunges, and 8 mountain climbers; the second round uses deadlifts, curl+press, transverse/side lunges, and bicycle/core. Instructor provides low/high-impact modifications, form cues, and minute/30s/10s timing prompts throughout.
Hey, everybody, I'm Amy from Bodyfit by Amy, and this is your dumbbell AMRAP 10 minute quick hit workout. It's just 10 minutes, so we're not gonna get much of a formal warm up. So go ahead and just start marching and rolling through those shoulders. We're just gonna get our muscles warm and ready to go. Amrap stands for as many rounds as possible. Big deep breath in right here. So what we are going to do is we're going to take a second, I'm going to talk you through four different exercises that you're going to do four minutes of work. In that four minutes, you're going as many rounds as possible. Let's step it out right here. So you have eight squats, eight rows, eight lunges, eight mountain climbers. I'm gonna talk you through those really quick and then we will jump right in to our four minute rounds. Then we'll have a quick break and we'll get another four minutes of a second set. So that is how it goes. Amrap is all about going at, at your own pace. I want you to take it to some low impact jacks or high impact. And watch me here with those dumbbells. One dumbbell or two, We've got our squats. I'm gonna give you some options to mix it up during those four minute rounds. If you don't feel like counting, you can stay with me. But we have got eight squats, then we've got eight rows, we've got eight alternating lunges, then we take it down. Eight mountain climbers. Grab those weights. We're gonna four minutes starting now. So eight squats. I'm gonna go goblet squat. So if you don't feel like counting, I want you to just stick with me. We're going four minutes, no break, no formal break. But if you need breaks, you take them. Amrap is all about going at your own pace. This is eight. If you're with me, take it to those rows. Take it here. We're going eight. We're squeezing in those shoulder blades. What we're not doing is rushing to sacrifice form. We're keeping good form as we go through those eight reps. If you're with me, take it to lunges. Once we get all the way through, we start the circuit again. That is where if you need more of a rest, you take more of a rest. As you transition between exercises, I want you to transition in a way that is safe and good for you. And breathe. We are one minute down. We're gonna take it to those mountain climbers. If you're with me. If you need to modify, take it standing. We're 8, 7, 6, 5, 4, 3. I promise I won't count. We are back to the top. If you want a variation, take those toes out right here. Plie. So we're going super back to basics. Squat, row, lunge climber. But you can vary that however you want. I'm going to give you some options, but it's up to you. What makes this challenging is the lack of break. Right? So as many rounds as possible for you. Flat back, we can take it. Why you take it slower or faster as needed. As long as you have good form and you make that transition. Whatever you need it to be. Yes. Lunges, if you want, take it curtsy. That's where I'm going. Whatever you want it to be. Yes. Two minutes down, two to go. I don't care where you are in your circuit, you're doing it right. You're here. Climbers, right here. Give yourself time to get down carefully. Climbers, if you're standing, modifying, you're here. Breathe. You want it to be. I'm gonna go side lunge. You can go regular. Up to you. One minute to go. Yes. Breathe. Ah, mountain climbers. I'm gonna cross it. Standing or back? Here we go. 8. Remember, you can walk it too, or standing. We got 30 seconds. Seconds. What do you got for me? I'm gonna go toes out again. Trans, plie. 20 to go. Finish strong. Yes. 10 seconds. Just finish out whatever you're on. I'm gonna go supinated row. Yes, you can. And done. Catch your breath. You got 30 seconds to breathe. We're gonna get into that next round in just a second. So you actually have about a minute, but I'm gonna give you a cardio mobility. I want you to take it side lunge and reach. Side lunge and reach. Watch me. We're starting in 30 seconds, but you keep that side lunge while I talk you through it. We are going with our deadlift. Shoulders back. We're right here. We've got eight. Then we've got a curl and a press. It is up to you how you want that to be. It's. It's eight. It's gonna go a little longer. Then we are taking it to our transverse. Side lunge. We're here. I'm gonna give you some options on that. Then we're down on our back into a bicycle. Go ahead and grab those weights. Get ready, get set up for that Nice. Good deadlift. Shoulders back. Four minutes, starting now. Here we go. Down and up. Yes. Breathe. And up. Am wrap as many rounds as possible for you. Your pace, your workout, whatever you want it to be. We got eight of everything. Breathe. Yes. Curl and press right here. So up, up, down. If you need to go a little lighter, you can, or do one or the other. I'm still recovering for a little shoulder skin surgery, so I'm gonna take it with one right here. Up. Told you this was gonna take a little longer. That's okay. Four. And breathe. Last two. One more. Transverse side lunge. Here we go. Take it here. And up. And up. So it is on the diagonal. Side lunge, up to you. If that feels weird, take it regular. One minute down. Three to go. Last one right here. If you're with me, take it down. We got that bicycle. If you're modifying, you're gonna take it up top. Otherwise, join me here. Get set. Up. 8. Breathe. What I want from this is your transition to and from the mat to also be good form, and in a way, that's good for you. Back up to the top. Bring it up. You got deadlift ready? Here we go. Take it down. Squeeze. You can go heavy on this. I know you can. You can always switch out those weights if you need to. And up. Yes. And breathe. Back to basics. As many rounds as possible. Good form. Two minutes down. Two to go. Let's go. Hammer, curl, and press. Down and down. Take it up and press. Yes. Breathe. Up, up. Yes. Four more. Right here. Again. I'm gonna take it with just the curl because of my shoulders, but I want you to add that. Press up. Last two. One more. Transverse side. Here we go. Take it down, take it up, take it down. Take it up diagonal. Lean to the back into that hip. You got it. And up. Boom. Last one right here. Can you give me that? Good bicycle crunch. Let's take it down. One minute to go. Ready? Here we go. Eight. And breathe. Yes. There we go. Slow and controlled. Four, three, two, one. Relax. Bring it up. You got just about 30 seconds. What are you gonna get in? I tell you, I'm gonna aim for those deadlifts and half of those curls. Here we go. Down and up. Breathe. Yes. Four more. You can do it. Curl and press. Last 10 seconds. Let's get them in. Up, up, down, down, up, up. Can we get one more? Yes. All right, team, you've got your last 20 seconds. I either want jacks right here or jacks on your elbows in the plank. Whatever you got. Core or cardio or both you. Here we go. 20. Finish it out strong. You can be standing, you can be down here, but join me here cuz this is it. Finish out those 10 minutes of this 10 minute quick hit. You got 5, 4, 3, 2, 1 and relax. Yes you did. Stretch it back. Child's pose. Shift side to side. Come up. Cat cow, round through. Nice work team. That was a full body workout hit in the sense that we kept that heart rate up. Bring it up. Pedal those feet. Ah. Quick hit. I have a lot of these on the channel so if you're looking for search through those 10 minute workouts, I've got a whole playlist. Tap it out right here. They can exist on their own. If you have a day that you want to get a workout in but you know you're really pressed for time or you're just not feeling it, aim for one of the 10 minutes. So many of them like this are full body, cardio and strength. Getting it all in. Look at that. For most of those things you got three sets which would be pretty much a standard workout. Right? Stretch it out right here. So check out the 10 minute quick hits on a day that you don't have a lot of time or they are a great finisher at the end of another workout, a longer workout. So whatever you need. Leave me a comment, let me know what you thought. Roll those shoulders. Don't forget to subscribe. Like this video. Follow me at Bodyfit by Amy. Let's get one big deep breath in and out. You did it. That was your dumbbell. AM wrap. 10 minute quick hit workout. Great job everybody. Sam.
