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

Ben Boudro is a former Division I college wrestler, fitness junkie, husband, dad and dog lover with a passion for fitness through strength and conditioning. He is a Certified Strength and Conditioning Specialist (CSCS) with a bachelor’s and Master of Science degree in kinesiology, and the owner of Xceleration Fitness. Ben has helped millions of people unleash their inner beast through fitness, take control of their lives and believes: “The sky is the limit, and I live my life to one common theme: You can either wait for success to come to you or you can chase it … CHASE IT!”

Dr. Victor Prisk is a board certified orthopaedic surgeon and medical director of P.O.W. – Prisk Orthopaedics and Wellness, PC in Monroeville, PA. He specializes in regenerative medicine and foot and ankle treatment, and brings experience and empathy to his practice in the care of dancers, gymnasts and weight-training athletes. Dr. Prisk is an IFBB Professional League bodybuilder and judge, a member of the GNC Medical Advisory Board, and author of The GAIN Plan and The Leucine Factor Diet. Follow Dr. Prisk on Instagram at @drvictorprisk and for more information, visit orthoandwellness.comorthoandwellness.com

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