10-Minute Barbell AMRAP Circuit

For Back, Abs and Total Body Conditioning

Long gone are the days when you can use the excuse of, “I don’t have time to work out.” With this 10-minute AMRAP [as many reps as possible circuit], I’ve taken away that excuse.

I mean, come on! Ten minutes! If you really sat down and prioritized your day, I’m sure you would find that if you stopped watching Netflix or woke up earlier, you could find time for this awesome 10-minute AMRAP circuit. You are going to be amazed at how long 10 minutes can feel. This workout targets your back, abs and overall body conditioning.

Check it out.

Get a barbell and add a light load to it.
I use 95 pounds when I do this workout and that is plenty of weight— so if you need to start with just the barbell, that is totally fine!

There will three moves that you will be rotating through during the 10 minutes.
1. Bar bent-over rows x 15 reps
2. Barbell rollouts x 6 reps
3. Bar burpees x 6 reps

Set up a timer, and make sure you can see it while you do the workout. Put 10 minutes on the clock.

• Do all of the reps for each move.
• That’s 1 round.
• Take a little rest if needed, and get back to it!

Test your back, abs and overall body conditioning level and see how many rounds you can get done in 10 minutes.

This AMRAP circuit is definitely tough, so make sure that you focus big time on your form for each of the moves. Don’t be a meathead and use a weight that you’re not capable of moving with proper form. If you need to, drop the weight down and build from there.

Let me know what you think of this workout I’m here for you 24/7 and I always follow back.

Ben Boudro, MS, CSCS

Strength and Conditioning Specialist Ben Boudro is the owner of Xceleration Sports in Auburn Hills, MI, an 8500 sq. ft facility that offers sports-specific training for youth, high school, collegiate and professional athletes. . Prior to owning his own facility, Ben spent 2.5 years as a collegiate strength and conditioning coach at Michigan State University. A five-year member and team captain of the MSU Wrestling Team, Ben holds a Bachelor’s Degree in Kinesiology specializing in Health Promotion, a Master’s Degree in Exercise Science and holds Strength & Conditioning certifications with the NSCA and CSSCa.

Website: xcelspeed.com
Blog: benboudro.wordpress.com

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