Dumbbell Workout and AMRAP Push

You’ve made it! Welcome to the final day of your New Year’s Challenge—this last workout ends with a special AMRAP, just for you! Before we get to it, though, we just want to say how impressed we are. Your devotion to finishing these workouts all month has been amazing, and you should be so proud of yourself for what you’ve accomplished. You’ve got one final push—and we think this one will definitely leave you sweaty.

For this final workout, created by certified trainer Alyssa Exposito, you’ll need two dumbbells and a killer playlist. You’ve done all of these moves before, so for your final push, we’ve got a special challenge in mind: Try to do more reps of each exercise during your final round than you did during your first round. That doesn’t mean you get to run through the moves with sloppy form—but it does mean you’ll need to really concentrate on keeping up a good pace even as you start to be fatigued.

The final 10 minutes of this workout are an AMRAP. That stands for “as many rounds as possible,” meaning you’ll do the designated number of reps for each move, and rest as little as possible between sets for all 10 minutes. Trainers and fitness fans love AMRAPs because (similar to the Tabata’s you’ve done) you get the most from your workout in the least amount of time. Since this AMRAP is long, try to move at a consistent, steady pace so you can move continuously for the whole 10 minutes. In other words, don’t exert all of your effort in three minutes, and then rest for a full minute before starting again.

Don’t forget to kick things off with a warm-up, then dive in below!

The Workout

Here’s a detailed breakdown of the moves you’ll do.

Directions

Do each exercise for 45 seconds, resting 15 seconds between exercises. At the end of each round, rest 60-90 seconds.
Beginners: Do 2-3 rounds
Advanced: Do 3-5 rounds

After your last round, try the AMRAP burnout.

You’ll need:

2 dumbbells

Glute Bridge March

x 45 seconds alternating sides

• Lie faceup with knees bent, feet flat on the floor, and heels a few inches away from your butt so that your fingertips graze your heels when arms are at your sides.
• Squeeze glutes, engage core and lift hips, keeping knees close together (don’t let legs fall wide as you lift).
• Hold in the lifted position and march right leg, then left leg, without dropping hips.

Single-Arm Chest Press

x 45 seconds alternating sides

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• You’ll need 2 dumbbells for this move. Lie faceup with knees bent, hip-width apart, and feet flat on the floor.
• Hold a weight in each hand, with the weights even with your chest, as if you are about to do a chest press.
• With your core engaged, so your lower back stays flat against the floor, press both weights up toward the ceiling.
• Lower your right arm toward your torso until your upper arm taps the floor, while your left hand holds.
• Exhale as you straighten your right arm to return to your starting position.
• Repeat on the other side and continue to alternate sides.

Bent-Over Row

x 45 seconds

• You’ll need 2 dumbbells for this exercise.
• Stand with feet hip-width apart, holding a weight in each hand with arms at sides. With your core engaged, hinge forward at the hip and bend your knees slightly, so that your back is no lower than parallel to the floor. (Your hamstring flexibility may dictate how far you can bend over—there’s no need to push it!)
• Do a row by pulling the weights up toward your chest, keeping your elbows hugged close to your rib cage, and squeezing your shoulder blades as you do the exercise.
• Slowly lower the weights by extending your arms toward the floor to complete 1 rep.

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Do the entire circuit 2-5 times. After your last round, do the AMRAP Burnout.

AMRAP Burnout

(As Many Rounds As Possible)

Directions

Do 8 reps of each move below, with little to no rest between moves or rounds. Complete the round as many times as you can in 10 minutes.

Goblet Squat

x 8 reps

• You’ll need 1 or 2 dumbbells to do this exercise.
• Stand tall with your feet hip-width apart and core engaged. If you’re using 1 weight, hold the weight at chest height, close to your body, with both hands. If you’re using 2 dumbbells, hold one in each hand at your sides.
• Send your hips back and bend knees to drop into a squat, allowing knees to bend to at least 90 degrees.
• Return to starting position by squeezing your glutes to stand.

Forearm Plank With Alternating Knee Taps

x 8 reps on each side

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• Start in a forearm plank position, with core engaged and legs extended behind you.
• With your core tight, gently tap your right knee to the floor.
• Return to your starting position, then gently tap your left knee to the floor.
• Continue to alternate, focusing on control over speed.

Push-up

x 8 reps

• Start in a high plank position, with your core engaged, wrists directly under shoulders, and neck relaxed.
• If you need a modification, you can also start with your knees on the ground and your body making a straight line from your knees to the top of your head.
• In one smooth movement, bend elbows to lower chest toward floor. Stop when elbows bend to 90 degrees.
• Without letting hips drop, push back up to high plank position to return to starting position.

Stationary Lunge

x 8 reps on each side

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• Stand with your right foot in front of your left foot (a staggered stance). Keep your hips tucked, so your core and glutes are engaged. Your feet should be about as far apart as if you were walking naturally. Make sure your feet are also offset slightly, not perfectly in front of one another.
• With hands on your hips and core engaged, bend both knees and lower into a lunge.
• Pause at the bottom of your lunge, then stand by straightening both legs.
• Continue to repeat on the same side for 8 reps, then switch to the other side.
• Make it harder: You can add weight, by holding a dumbbell in each hand. You can also make this move more challenging by add a jump at the top of each rep. Spring up, then land lightly on your toes as you immediately sink into a lunge.

Top image: Photographer: Catherine Servel at Brydges Mackinney. Hair: Tetsuya Yamakata at ArtList. Makeup: Seong Hee at Julian Watson Agency. Manicure: Julie Kandalec at Bryan Bantry. Stylist: Sara Van Pée at Quadriga. Model Mia Kang is wearing Zana Bayne harness, similar styles at zanabayne.com; Fabletics top, similar styles at fabletics.com.

Workout images and gifs: Photographer: Katie Thompson. Hair: Jerome Cultrera at L’ Atelier. Makeup: Deanna Melluso at See Management. Stylist: Sara Van Pée at Quadriga. Workout images: Fabletics top, similar styles fabletics.com; Alala Score Seamless Tight, $54, alalastyle.com; Women’s Techloom Pro Grey, $140, athleticpropulsionlabs.com. Gifs: Alala Surf Bra, $85, alalastyle.com; Carbon38 High Waisted Takara Legging, $109, carbon38.com; APL Women’s Techloom Breeze, $200, athleticpropulsionlabs.com.