Think you need an entire gym for a killer workout? But no. A pair of dumbbells and a barbell are all you need for a high volume full body workout from Craig Capurso for maximum reps!

Author: Heather Eastman, National Association for Strength and Functional Training Certified Personal Trainer (USA)

IFBB pro Craig Capurso is a specialist in high-intensity AMRAP workouts designed to work as many muscle groups as possible in 30 minutes or less. For the uninitiated, AMRAP stands for “as many reps as possible”, that is, as many repetitions as possible. Typically, these workouts involve a time limit – say, you have to do as many reps as possible in 60 seconds.

In this circular AMRAP workout, Capurso suggests doing 6 sets of max repetitions with work intervals of 20 seconds, followed by 30 second rest periods. All six exercises are performed one after the other, the sequence is repeated over six circles. If you use every second of every rest period, the workout should take you 29 minutes and 30 seconds.

Because the time between exercises is limited, Capurso uses the same working weights for all exercises to make it easier to switch from one movement to the next. This is a great plan, especially if there is not enough space in the gym, if the shells – the cat cried, or if you just want to do a full-fledged workout in the style of full body in just 30 minutes.

Workout maximum repetitions

Goblet squat

Capurso kicks off the workout with a dumbbell goblet squat, with 20 seconds for as many reps as possible. Holding the dumbbells in front of you, you will load not only your legs, but also.

Craig advises putting dumbbells on your shoulders. “You don’t really need to hold dumbbells,” he says. “Use your shoulders to help you distribute weight.”

As you do it, lower yourself as deep as possible, maintaining a natural curve in the lower back. You don’t have to lean forward. You can use a mirror as a technique advisor. Make sure the dumbbells move up and down in a straight vertical line.

After 20 seconds, you will have 30 seconds to rest and prepare for the next exercise. In this vein, you will have to complete all six exercises, after which you will return to the beginning and go through the whole circle again.

Bench press with a narrow grip

The next exercise is a close-grip bench press. You will use the same barbell for all your circuit training exercises, so find the right working weight. Capurso uses 60 kg.

As in the first exercise, you have 20 seconds to complete the maximum number of repetitions, after which the aforementioned 30 seconds rest will follow.

Standing Alternating Overhead Dumbbell Press

For the third exercise, take the same dumbbells that you worked with in the goblet squat. Keep your core and leg muscles tense as you alternately lift one dumbbell and then the other.

You may be working at a high pace, but this is not a reason to forget about the correct technique.

“Build yourself a solid foundation from the floor itself,” Capurso instructs. “Engage your legs, engage your core muscles, keep your back perfectly straight, pull your shoulders back a little, and get to work.”

As with any dumbbell exercise, you must learn to perform the movement technically and maintain correct technique throughout the set.

“When the technique starts to limp, injuries happen,” warns Capurso, “and you definitely don’t need that.”

Bent-over barbell row

Here you are working with the same barbell you used for the narrow grip bench press. There is no time to add or remove pancakes, so immediately choose a working weight that will be heavy enough for both exercises.

The bent-over row is a technically challenging exercise, so Capurso provides several guidelines. Allow your arms to relax slightly in the lower phase of the movement. Maintain a natural arch in the lower back. Lean on your heels. Remember to breathe.

You can hold the bar with a pronated or supinated grip – whatever is more convenient for you. Just be consistent. The supinated (lower) grip allows you to slightly stretch the lats in the lower part of the movement and work them more actively, while the pronated (upper) grip allows you to increase the load on the front deltas.

French bench press with dumbbells

In this exercise, try to straighten your arms strictly vertically, keeping your elbows motionless, and lower the dumbbells in a controlled manner. Don’t wave them around. You are doing extensions, not pullovers. Concentrate on the isolating movement.

Lifting dumbbells for biceps

Use the same pair of dumbbells that you worked with throughout your workout. Just stand straight – no body swings – and lift both dumbbells at the same time.

The dumbbell curl is the last exercise in the circle. When 20 seconds have elapsed, rest and return to the beginning of the workout, that is, to the goblet squats. In total, you need to make six circles. Record the number of reps performed so that you can calculate your score after training.

As with many of his workouts, Craig Capurso uses a scoring system that measures the total amount of work done. This is why 30 seconds between exercises is the recommended rest time, but not required.

You can shorten your rest periods by adding the saved time to your points score. Whatever one may say, you will get more work done in less time than someone who always rests between sets of 30 seconds.

“Let’s say you complete all 6 laps in 28 minutes and 30 seconds,” Capurso says. – Sixty seconds left. Add them to the final bill. “

Such a scoring system allows you to track the dynamics of changes in strength indicators, as well as aerobic and anaerobic endurance, because you can score points not only due to the total number of repetitions, but also due to the faster one.

“Among other things, you also have an indicator of willpower – this is the amount of work that you are able to master in a specific workout for a certain period of time,” says Capurso.

The proposed complex is quite heavy, but the volume of the load is still less here. There will be no severe depletion of the central nervous system, which means that you can engage in the circular AMRAP program at least every week.

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