30 Minute Total Body Challenge | Craig Capurso


Think you need an entire weight room to get a killer workout? Think again. A set of dumbbells and a barbell is all you need for Craig Capurso’s total body, high-volume AMRAP challenge!
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Cellucor-sponsored athlete and IFBB pro Craig Capurso is a master of 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.” It’s generally accompanied by a prescribed time—say, as many rounds as possible in 60 seconds.

In this workout, Capurso offers up six exercises in a timed AMRAP workout with working intervals of 20 seconds, followed by up to 30 seconds of rest. All six exercises are done in sequence, and repeated for six total rounds. This workout should take 29 minutes and 30 seconds if you use every bit of each rest period.

With limited time between exercises, Capurso uses the same weights for every exercise, switching back and forth for each movement. This is a great workout if you have limited space in the gym, limited equipment available, or simply want to get a solid total-body workout in under 30 minutes.

| Craig Capurso’s Dumbbell-Barbell AMRAP Challenge |
1. Goblet Squat – 1 set, 20 reps (AMRAP)
2. Close-Grip Barbell Bench Press – 1 set, 20 reps (AMRAP)
3. Standing Alternating Dumbbell Press – 1 set, 20 reps (AMRAP)
4. Bent Over Barbell Row – 1 set, 20 reps (AMRAP)
5. Dumbbell Bicep Curl – 1 set, 20 reps (AMRAP)
6. Dumbbell One-Arm Triceps Extension – 1 set, 20 reps (AMRAP)

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