Lindsey BomgrenCertified Personal Trainer | Founder of Nourish Move Love

25-Minute Full Body AMRAP (Sweaty Strength Training)

30 Jun 2023 · 24 min

Watch on YouTube

24:04

This YouTube video is a 20‑minute full‑body AMRAP (as many rounds as possible) strength session led by Lindsey Bomgren of NourishMoveLove, co‑instructed by Rachel. The workout requires a pair of dumbbells (15‑25 lb) and an optional mini‑loop resistance band for two circuits. It is organized into a brief warm‑up followed by four three‑minute work circuits (lower‑body, upper‑body, cardio/core, and full‑body) each separated by a one‑minute rest. For each circuit Lindsey explains the two exercises, the rep scheme (e.g., 10 squats + 10 dead‑lift‑clean‑squats, 8 push‑ups + 8 single‑arm rows, 10 lateral shuffles + 10 donkey kicks, 8 reverse lunges + 8 single‑arm presses + 8 glute‑bridge skull‑crushers), and optional modifications (banded vs. body‑weight, knee‑friendly variations, tempo adjustments). Throughout the session she provides pacing cues, encouragement, and reminders to work at an individual pace, offering options for slower/heavier or faster/lighter approaches. The video ends with a one‑minute finisher (mountain climbers, side‑plank holds, high‑knees) and a brief cooldown stretch, while reinforcing community motivation and progress tracking (comparing rounds to previous sessions).

Chapters

Hi, I'm Lindsey Baumgren of NourishMovelove, and this is your 20 minute full body amramp. That stands for as many rounds as possible. It's a challenging format, but you guys love it. And we have the awesome Rachel.
Hi, guys.
She's gonna be offering a couple modifications throughout the workout so you can follow whoever you'd like. All you're gonna need for today's full body amrap is a set of dumbbells. I have anywhere from 15 to 25 pounds. And we're adding a mini loop resistance band to two of the circuits to add just a little bit of fire and intensity. And you can add it if you have it, or use just your body weight. Whatever works for you. All right, Rach, this is like a true. I'm sticking to the time. A true 20 minutes. I promise it's going to be a true 20 minute amramp. It is going to be so fun. It's, it's. It's going to be a hard workout because you go at your pace, but you're getting in as many rounds as possible of two exercises. So it looks like this. We actually have four circuits in today's workout. Each circuit has two moves. Okay, we're going to go lower body, upper body, then we're going to go cardio and core, and then full body. Okay, so you have four circuits. You have two moves. I'm going to give you a rep count for those two moves. You're going to work through those reps, as many rounds as possible in three minute circuits. So it's three minutes on one minute of rest. Three minutes on one minute of rest. We do that for four circuits. Okay, we'll walk you through it as we go. We're going to get started with a warmup, which is basically walking through the exercises you're going to do in today's workout. Yes. Let's go. All right, let's go. Feet are stacked underneath the hips. Big inhale. Reach up nice and tall. Exhale, exhale. Let's go, baby. Back bend. Take it down. Just flap those wings out right away. Nice. Just get that blood pumping. If you want to, you can grab your band and throw it on right away because that's what we're going to do for circuit one. So I'm just going to do it. I'm going to place that band about six inches above my knee. Oh, my gosh. I saw Rachel start her watch. Start your watch. And I was like, you know what? Here's your reminder. This workout's got to count. We're going to go right into squats. So you're just going to squat and stand. So your first move is going to be a squat option to add the band or don't. It's going to go six inches above your knee if you want to add it. So we're just going to squat it out. Can you get a little bit deeper with each squat? Think about driving those knees into that band. If you can drive through the heels to stand, go four. Nice. Three and two and one. Nice. From there we're going to go into a deadlift clean squat. So pretend you have a weight right here. Hip hinge. Bring it up, squat it down. Nice work. Hinge at the hips. Stand and squat. Nice. Deadlift hip hinge. So it's a hip hinge on the deadlift and a squat. So think hips back and hips down. One more. Hips go back and hips go down. Actually feels good. Let's do one more because it feels good. Hips back and hips down. Nice. From here, band can come off. We're going to take it down and you're going to go into a nice high plank position and you get to do some push ups. You guys know push ups. So we're just going to do three of them because you're going to get plenty in today's workout. So let's do three push ups.
Down, up, down, up.
One more. Nice. From there you're going to come up and you're going to go into a single arm row. So let's go ahead and row for five on the right or five on the left. 1. Nice. 1. Pulling elbow to hip. Core is nice and tight. You got it. Two more and you're going to switch your side, right? You're going to row. Go. Five. Nice.
Four, three.
So find the weights you want for a single arm row. Nice. Awesome job. From there you're going to put the band on. We won't. For the purpose of the warm up, we're to going going to do some lateral shuffles. Okay. So you're going to shuffle, shuffle. You can tap down. Shuffle, shuffle, tap down. Shuffle, shuffle, tap down. Nice. Let's get some lateral movement in. Raise that heart rate a little bit. You'll have the opportunity to add to band to this if you choose. Nice. Awesome work, awesome work. Great. Let's go one more each way. Shuffle, shuffle, tap. Shuffle, shuffle, tap. Nice. From there you're going to hit the mat and you're going to go into a donkey kick. All right, so band is optionally on around the knees. You're going to kick and kick. So drive your heel to me. Nice. Think about getting your knee up in line with your hip. You can always drop down to this forearm. The opposing forearm. Nice. Boom. Two more here. Switch your side. There we go. Switch your side. Kicking. Other way. Kick, lift and kick. Lift and kick. Nice. I feel that without the band. I'm like, when I add that band, it's going to get spicy up in here. Go three. And two and one. Nice work. We're going to come back up to a standing position, go into some lunges. So pretend I have a dumbbell racked right here. Going to step back. Right leg drive up and push. Right leg, drive up and push. This is a challenging move for me. I'm going to do my best post knee surgery. Nice. Dropping that back knee to the ground, driving through that front heel for three. Switch your side in two and one. Switch your side. Racket lunge, push. Nice. Think about making a fist with that front butt cheek. That's the front leg. Drive through it. Nice finish. Let's go. Go three. Go two. Go one. Hit your backside. Last move, last move.
Glute bridge.
Skull crusher. Okay, so my weights are overhead, Hips are lifted. Bend and drive. Bend and drive. Right there. Drive through the heels. Boom. Nice. Go. 4. Hold those hips high.
In 3, 2, and 1.
Just hold it here. Squeeze through those glutes, drive through those heels for four.
Three, two, one.
Nice. Those are the moves you're going to be doing. Are you warm, Rachel?
I'm warm.
I'm nervous. If you need more time to warm up, you can always hit pause. Warm up a little bit more. So what it's going to look like circuit one. We're going to put the band on six inches above the knee. If you choose, you're going to give me a banded squat. I'm going to add a weight. So I'll goblet squat racket. You could take two weights at the side. Whatever feels good for you. Okay, so I'm gonna add a weight right here, and I'm gonna do 10 squats. So I'm gonna do 10, okay, 10 of these bad boys. After I complete my 10 reps, I go into a 10 deadlift clean squat. So I'm going to hold each head, the dumbbell hinge, clean and squat for 10. And then after that, you go right back into squats. So it's 10 squats, 10 deadlift, clean squat. Okay? Those are the two moves. You're cycling through as many rounds as possible in three Minutes. Got it, Rach?
I got it.
She's got it. Let's go, team. Three minutes. Your timer starts in three, two. Let's go. 10 reps. So we go 10. Nice. Nine. We're gonna go at our pace. You can always count your own reps and go at your pace. Okay? Nice. You got it. Halfway. Five more. Let's go. Five. Nice. Four. From here, it's a deadlift. Clean squat. Yes. In two and one. Deadlift. Clean squat. Right here. Holding the heads hinge. Clean and squat. So I'm going for 10 of these again, it's your pace, your tempo. It's a quick transition because you're not. You could switch weights if you wanted to. Your pace, your tempo. It's as many rounds as you can get through of these two exercises in three minutes. Nice. You got five more. Go for five. It's a big move, so it's going to take a little bit longer to work through. 4. Nice. 3. Awesome job. So it's hips back, drive through the heel tips down. One more. Nice. We're going right back into those squats, goblet style. If you need to take a beat between reps, between sets, you can take a beat. Nice work. You can switch your weights. You can always slow it down and go at your pace. You got it. Drive those knees towards those outer three toes are into that band. Yes. If you're with us, three more. Three more for three. Nice work. Nice work. For two. Last one. Last one. Nice. I forgot to give you your minute. We currently have 1 minute and 30 seconds left.
Okay, halfway.
You're halfway through this 3 minute block. 3 minute block. The goal is to find a pace and a cadence you can stick with. Because I don't really want you resting in this three minutes of work time. It's just back to back to back for three minutes. And then you're going to get a one minute break between circuits. We're hammering lower body in this first circuit. Okay. We're going to hammer upper body in the second circuit. Nice work. You got one more in you. Come on, team Hinge, drive squat. Back to 10 squats. Let's go. Come on. You got one minute of work left right here. One minute of work in circuit one. Block one. Finish it nice and strong. How those legs feel?
Feeling spicy?
Feeling spicy up in here.
We haven't done the amramp in a long time.
No, but people love them, right?
You guys asked for it specifically.
One more. One more. Nice. We're switching moves. Here we go. Hinge clean, down, up Nice work. I like it too, because it really is work at your pace so you don't have to stick with us. Right. You can challenge yourself. If there's a day you're like, I want to go slower and heavy, go for it. If there's a day you're like, I'm ready. I'm going to crank and get after it. Amramp is a good challenge, also a good way to measure progress. You can come back to these workouts, right.
And come meet with yourself if it's just you.
Right. Like, how many rounds did I get through when I did it a month ago versus today. Nice. We're in that final ten. Nine. Is that your last one? Yes. Back to squats. Here we go. Finish it right here for five, four, three, two, one. Weights are down. Water's up. One minute break. Okay, Soak it in. Right. You want to be a little bit breathless. That's a goal. At the end of that, I'm going to take my band off. No band for circuit two. Circuit two is all upper body. We go to eight reps. You did 10 reps for the legs. You're going to do eight for the arms. You're giving me eight pushups and then you're going to come up eight single arm rows on the right arm switch. Eight single arm rows on the left arm. OK, eight pushups, then eight single arm rows. Eight pushups and eight single arm rows on each arm. Are you ready? You can always take your push ups. Gonna go heavy for the single arm rows. My heaviest weight, 25 pound. Can always take your push ups from your knees. You could grab a box, a couch, a bench, an incline. Place your hands right on on that box, bench, incline, whatever you got. Right? Okay, Rach. Ten seconds.
Ten seconds.
Set yourself up in that high plank position. We go eight push ups, eight push ups. Are you ready, Cuz you're on in three, two. Let's go. Your next three minutes starts.
Eight, seven, six.
Come on.
Five, four, three, two, one.
Nice. We're up. Eight single arm rows on the right. If you want to try doing push ups from your toes, this is a good workout to try it at. Nice. You're breaking it into eight reps chunks. You can always slow it down. Nice. Three more.
Go for three, two, one.
Switch your arms. You only have eight reps on these single arm rows. So try and go heavy here. Nice. Flat back, tight core right there. Nice. We got 4, 3, 2, 1. We're back down to push ups. Back down to push ups. Here we go. Your pace your tempo. Eight of them. Go.
8, 7, 6, 5. Nice work. 4, 4, 3, 2, 1.
Those push ups are going to get spicy, Dumbbell. Right hand. Here we go.
Eight, seven.
We're one minute down, two to go. Come on. I'll talk to you at the end of the circuit and figure out which one do you think was harder, legs or arms? Nice. One more. Switch your arm.
It's a great way to get a lot of volume of push ups.
Right?
Right. Without doing it all at once.
Right. We'll have to count. Nice work. You have two and one. So it's our third rep. Third set of eight push ups. We'll see how many we get through. Here we go.
8, 7, 6.
Come on.
5, 4, 3, 2, 1.
There you go.
Come on, Lindsay.
Here we go, team. Back up to rows. Here we go.
Eight, seven.
Come on. Yes, you can. One rep at a time. Nice. Two more. Last one. Switch your arm. Work down in the final minute, guys. Final minute of this circuit. Nice. 4, 5, 6. Back to push ups. Last one. Back to push ups. Eight push ups. This is round four of push ups.
Let's go.
Round four. Let's go.
Eight, seven, six, five, four, three, two.
One. There you go, Dumbbell. Right hand. Let's row it. Come on. 8. Can we get back to the push ups?
6, 5, 4, 3, 2, 1.
Switch your arm. Let's go. Go.
8.
Come on. Push it here. End of the circuit. Yes. Let's go. Final four.
Three, two, one.
You're in the final. Three, two.
I'm getting one more push up, One more down.
Nice one. Okay, so what did we get? Three minutes. Take your break. You got a one minute break. Go through four rounds. Four rounds of push ups.
What's that? 32 plus the one at the end. 33.
33 pushups. Finally, 33 push ups. That's a good accomplishment for your day. Did 33 push ups today?
I didn't even mean to.
Right.
All right. Enjoy your break. We're putting the band back on Circuit three is cardio and core. So we're going to those lateral shuffles. Each time you switch directions or each time you tap that ground is one. So it'll be shuffle, shuffle one, shuffle, shuffle two. You're going for 10. Back to 10 reps. 10 lateral shuffles, then you hit the ground. You're doing 10 donkey kicks on the right leg. 10 donkey kicks on the left leg. Yes. Band or no band?
I feel like that outer booty is gonna get spicy real quick.
It's gonna get spicy real quick up in Here, take a giant step to your right. We're gonna push to our left. Two shuffles. Make sure your dumbbells are out of the way. Safety first. We go in five. Here we go. Set yourself up. We go in three, two. That three minute clock is on. Here we go. One, two. Nice. Move that coffee table out of the way. Shuffle, shuffle, tap. Nice work. Halfway. Five, four, three. You're on the ground. In two, one. Hit the ground. Here we go. It's a donkey kick. Set yourself up. You go for 10. 9. 10 per leg. Let's go. Nice. Drive through that heel. Think about lifting your knee up in line with your hip. Nice. You got it. Go for 3 and 2 and switch your leg. Switch your leg. 10, 9. You're right into it, guys. That outer booty is going to feel the fire in this round. Feel those obliques turn on, too. You got it, team. Stay with us. Right here. Nice. Two more.
Up and up.
If you're with us, you're up. 10. Lateral shuffles. Giant step right, push left. Here we go. Shuffle, shuffle, tap, tap, tap. Stay low in those legs. Fasten the feet. Nice work. Stretch that band side to side. Come on, you got five.
Four.
I think I'm off. That's four. That's three. That's two. Now you got to do one more. Was I off? I don't know. Hit the deck. Hit the deck. Hit the deck. You have ten. Ten kicks. Here we go. Ten. Nine. Nice. Eight. Stretch that band halfway, guys. 1:30 left. 1:30 left. Yes, you can. Nice. Three more, three more.
Go three.
Go two. Go one. Band is feeling awfully tight.
That booty.
That working leg, or your stabilizing leg is working just as hard, too. Nice work. Come on, Drive through that band kick. Let's go. Yes, you can. Come on.
Final three, two, one.
Lateral shuffles. Final minute, team, final minute. Let's go. Come on, come on, come on. Nice work, nice work. Yes, you can hit it.
Hit it.
Nice work, you guys. Come on. Go four. Go three. Go to go one. Here we go. Hit the deck. Hit the deck. Hit the deck. Nice work. Kick it. Let's go. Go. 10. 9. Come on, finish this. You got 30 seconds. It burns, it burns. Five.
Four, Three, Two, one.
Oh, I gotta get through that other leg. Come on. Come on, let's go. Push. See? So strong. That's what you are right here. Eight. Come on, finish it. Seven. Let's go. This is it. Six.
Five.
That three, or that one minute rest comes for you. Two more. Two more. Up and up. You're resting. Holy bananas. That was harder than I thought it was going to be. Take your band off. Those outer glutes, my goodness. Are saying holy bananas.
I knew it was going to be tough when I felt it in the warm up already with no band. There we go.
Good news is we are three circuits down, guys. Three circuits down. That means you only have one circuit left. Yes. Water up. Okay, your next circuit is that reverse lunge, single arm press. Reverse lunge, single arm press. Okay, we're going to rack it on the right side. I'm going to do a shortened lunge because it feels better for my knee. Rachel will give you the full step back. Lunge, lunge and press. You are going to do eight reps on the right, eight reps on the left, then you go down, grab your other dumbbell glute bridge with a skull crusher for eight reps. Ok? It's your final circuit.
Here we go.
Rack the dumbbell, the right arm lunge and press for eight in three, two. It's your final three minutes, guys. One.
Two.
Nice work.
Three.
Really drive through that left front heel in this move. Nice. Nice work.
Three, two.
Switch your arms. Last one. Switch it. Here we go. Here we go. Lunge. Drive, drive, drive. Nice. Four more.
Four. Three, two, one.
Down to the ground, bridge and skull crusher. Let's go. Eight hips, go high, put it together. Drop and push for one. Nice. Four more. Here we go. Come on. Finish it backwards. Go.
4, 3, 2, 1.
Back up. Dumbbell right hand. Quick transition. Let's go. Lunge.
8. 7.
You can always work at your pace, guys. These are slower and harder for me. Three more, three more. Go.
Three. Switch your arm in two.
One. Switch that arm. Here we go.
One, two, three.
Nice work. Halfway, guys. One minute and 30 seconds left. Come on, come on.
Three, two, one.
Glute bridge, skull crusher. Glute bridge, skull cruser. Eight of them. Eight reps goes by quick. Here we go. Hips are up. Let's go. Bend and push for eight. Seven. Nice work. Six. You are so awesome. Five.
Four, three.
Nice work. Nice work.
Come on.
Two. One.
We're back up.
Here we go. One minute. You are in the final minute of this circuit. Let's get through the whole block. Let's get through the whole block.
Eight.
Seven. Six. Five. Nice. Four. We're getting about three rounds. Almost three sets.
Exactly.
Two, one.
Here we go.
Eight.
Seven. Nice work, team. Six. You got it.
Five, Four. Three. Two.
One. Hit the mat. We're gonna finish it. Come on. We're gonna finish it. We got 15 seconds. 15 seconds, let's go. Eight. Seven. Nice work. Six. Come on.
Five. You got it.
Four. Four. Your timer's up. But you're gonna finish.
Three, two and one.
Woo. Nice work, team. There we go. What would you say if I added a one minute bonus? Rach, what would you say?
We gotta do it.
He would say it wouldn't be an NML workout without a one minute bonus.
Classic.
I'm gonna give you on the floor. Rachel's gonna give you standing. Rach, you can add a dumbbell. I've got eight climbers. I'll add one between my hand too. There you go. Eight mountain climbers. Okay, roll it over. Eight second side plank hold. Rachel's gonna give you eight high knees into an overhead balance hold for eight seconds. Yes. Let's do it. It's one minute of work. That is it, guys. One minute of work. This is it. Round it out. Finish it. If you're with me, eight climbers. If you're with Rachel, eight high knees. We go in three, two. Let's go. Let's go. Eight, seven, six, five, four, three, two, one. Rachel, if you need to go slower, you go slower. Hold. Hold for eight.
Seven, six, five.
You got it.
Four, three, two.
Set it down. Here we go. Nice. Hold it. Hold. Hold for eight. Seven, six. You got it.
Five, four, three, two.
Set it down. Let's go. Come on. Halfway. One minute left or 30 seconds left. Thirty seconds left. Thirty seconds left. I kidding. Here we go. Hold it.
Hold for eight.
Seven. You got it.
Six, five, four, three, two.
Challenge that core. Set it down. Here we go. Come on. Climb it or march it.
Hold it.
Hold it.
Hold it.
This is it, your final hold.
Hold for eight.
Seven, six. This is it.
Five, four, three, two and one.
Set it down. Nice work, Rachel.
Way to go, Lynn.
Nice work, team. NML. 20 minute full body amrap. Absolutely crushed it. Knocked it out. Dumbbells are off to the side. Quick stretch. You ready, Rach? Let's do it right where we started. Big inhale, reach up. Exhale, baby. Back bend. Take it down. Flap those wings. Let's go for a chest expansion. Knuckles come behind the back. Pull them apart. Pull them away from the tailbone because. Holy bananas. Those push ups, right? 33, 33 pushups. Yeah, baby. From your toes, I hope so. If not, you're working for it, right? Something to strive for. Nice work. All right, let's go. Standing on your left foot, right heel to the glute. Tuck your tailbone to me. Really gonna put Rachel's balance to the test today. Those overhead balance. Holding a weight overhead and do it. That's no joke.
It's surprisingly hard, right?
Surprisingly hard. Hello. Hip flexors, too. Switch it out. Standing on your right leg, left heel to glute. Hinge it forward if you can.
Whenever we do that, I always think we took a video of you picking up a nook with your foot while holding a baby, and I think about that all the time.
This is Functional Training 101. Way to go, Rach. Way to go, team. We have more stretching for you if you want to check those out. We're so proud of you. Thanks for joining us. We'd love to see you back here for another workout really soon. Have a good day.