Crush Your Day with Bruce’s 20-Minute AMRAP At-Home Workout
Sometimes the best workouts are the ones you can knock out quickly, right in your living room. That’s why our Movara trainer, Bruce, designed this powerful 20-minute AMRAP (As Many Rounds As Possible) workout to boost your energy, build strength, and torch calories—all without needing a gym.
This session packs intensity, variety, and fun into just 20 minutes. All you need is a set of dumbbells (and maybe a towel to wipe away the sweat!).
What You’ll Do
Bruce will guide you through a circuit of functional, full-body moves:
Devil’s Press – A combo move that challenges both strength and cardio.
Alternating Dumbbell Snatches – Explosive power to fire up your shoulders, core, and legs.
DB Hang Clean & Jerk – A classic for total-body strength and coordination.
DB Front Squats – Leg burn, core stability, and posture strength in one.
Burpees – A cardio classic for endurance and grit.
Jumping Jacks – Simple, effective, and great for keeping the heart rate high.
Squat Jumps – Build explosive power in your lower body.
Sprawls – A faster, more athletic cousin of the burpee for next-level conditioning.
How It Works
Set a timer for 20 minutes.
Complete the moves in sequence with the rep ranges Bruce demonstrates.
Cycle through the list as many rounds as you can within the time limit.
Push your pace, but always prioritize good form.
Remember—short and intense is the name of the game. You’ll finish drenched in sweat and full of endorphins, knowing you got an incredible workout in less than half an hour.
Why You’ll Love This Workout
Efficient: 20 minutes is all it takes.
Flexible: Do it at home, in a park, or while traveling.
Challenging: The combination of weights, cardio, and bodyweight moves ensures no muscle gets left behind.
Scalable: Whether you’re a beginner or advanced, you can adjust the weights, reps, and pace to match your fitness level.
Ready to Get Started?
Click play on Bruce’s video, grab your dumbbells, and let’s go. By the end of these 20 minutes, you’ll feel stronger, more energized, and proud you showed up for yourself.
Want more of Bruce? Join him for EPIC Week next July! Reserve your spot for a week that will literally transform you!