20 Min Lower Body Strength & Plyometric AMRAPs
FitnessBlender- Duration
- 21 min
- Level
- Advanced
- Body Focus
- Lower Body
- Est. Calories
- ~153 kcal
Three lower body AMRAPs that pair dumbbell strength moves with explosive jumps, plus a burnout finisher, in about 20 minutes.
Three fast-moving AMRAPs alternate dumbbell strength with explosive bodyweight work: goblet squats with squat jumps, staggered deadlifts with jump lunges, then reverse lunges with split jumps. A warm-up, a water break, a burnout finisher and a cool-down frame the session, which runs about 22 minutes in the video.
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Equipment setup
Who Is It For?
Experienced exercisers with dumbbells who want a short, demanding session to build lower body strength and power.
Who Is It Not For?
Not ideal if you need low impact or have sore knees, since squat jumps, jump lunges and split jumps are central.
Key Benefits
Builds leg strength and explosive power by pairing weighted lifts with plyometric jumps in timed AMRAP blocks.
Things to Keep in Mind
Land softly on every jump, pick dumbbells you can control and swap jumps for step-backs if your knees or ankles complain.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Dumbbells
Used in this session