Trainer claims that this exercise routine is optimal for those with limited weight equipment, specifically utilizing just two dumbbells.
Amanda Capritto, an ACE-certified PT Pioneer trainer, has designed a 20-minute AMRAP (As Many Rounds As Possible) workout using light to moderate dumbbells. This workout is suitable for both beginners looking to introduce weight training and experienced athletes seeking to challenge their strength and endurance.
The Workout
The workout consists of six exercises:
- Dumbbell squat
- Dumbbell overhead press
- Dumbbell deadlift
- Dumbbell bent-over row
- Dumbbell lunge
- Double biceps curl
The goal is to complete as many rounds as possible within the 20-minute time frame.
Key Benefits
Amanda Capritto's dumbbell workouts offer several key benefits. They provide an accessible introduction to weight training, with a focus on unilateral movements that improve muscle imbalances. The increased range of motion enhances overall functional strength and coordination. Dumbbells also engage stabilizing muscles, helping to improve balance and coordination.
Adjusting for Different Fitness Levels
To adjust the workout for different fitness levels, consider the following:
- Beginners: Start with lighter dumbbells that are easy to handle and focus on mastering form and foundational movement patterns. Use fewer sets and reps, and allow longer rest periods between exercises.
- Intermediate: Increase weight gradually, increase sets and reps, and incorporate more complex movements that challenge stability and coordination.
- Advanced: Use heavier dumbbells, add supersets or circuits for intensity, and reduce rest periods. Personalize workouts for specific goals like hypertrophy, strength, or endurance. Advanced users may also benefit from more tailored programming beyond generic dumbbell workouts.
Technique and Intensity
Proper form should be maintained throughout the workout, even if it means moving slower. The workout encourages high-intensity and muscular endurance. Light weights are sufficient for this routine, as it's a fast-paced workout. Rest is allowed between sets.
Building Muscle and Preventing Bone Density Loss
Building muscle requires working a muscle to very high intensities, which can be accomplished by using heavy weights or performing more reps at lower weights. This workout trains all major functional movement patterns, including squat, hinge, press, pull, and lunge. After several months to a year of weight training, it is necessary to increase the weights used or introduce new muscle-building stimuli to continue muscle growth. Additionally, focusing on eating enough protein and calories is important for muscle growth.
Cardiovascular Benefits
This workout offers a cardiovascular stimulus to improve endurance, stamina, and the health of the cardiorespiratory and cardiovascular systems. It is possible to build muscle while exercising at home with minimal equipment. The benefits of this workout include building strength, muscle growth, preventing bone density loss, and promoting a healthier musculoskeletal system.
[1] Capritto, A. (2021). Dumbbell Training for All Fitness Levels. PT Pioneer. [2] American Council on Exercise. (2020). ACE Personal Trainer Manual. San Diego, CA: American Council on Exercise. [3] Garland, L. (2019). The Complete Guide to Dumbbell Training. Human Kinetics.
- This 20-minute AMRAP workout, designed by ACE-certified PT Pioneer trainer Amanda Capritto, incorporates strength training exercises like dumbbell squats, deadlifts, and overhead presses, catering to both beginners and experienced athletes looking to enhance their fitness, health-and-wellness, and fitness-and-exercise regimens.
- As a part of science-backed fitness approaches, this workout focuses on engaging different muscle groups through unilateral movements, improving muscle imbalances, functional strength, and coordination, while also promoting balance and coordination with the use of dumbbells.
- In line with properly adjusting the fitness routine for different fitness levels, beginners might need to start with lighter dumbbells, focus on mastering form, and take longer rest periods, while intermediate users may increase weights gradually and perform more complex movements to challenge stability and coordination, and advanced users can add intensity through supersets or circuits, personalize workouts for specific goals, and incorporate more tailored programming for continued progress in health-and-wellness, fitness-and-exercise, and muscle growth.
