Uploaded June 2020 | Updated September 2026, 2 weeks ago
Prepare yourself for today’s follow along, dumbbell only workout! This workout is a 12 minute at home AMRAP workout that requires only a single dumbbell! Follow along with me as we perform a warm up, and a spicy AMRAP workout consisting of thrusters, bent over rows, and side plank dips!
Drop a like and subscribe if you enjoyed the video and want to see more of it! Post your score for the workout in the comments!If you’d like to support the channel, check out our merch! | bit.ly/ApparelCVF
|Warm up|
3 Rounds (:30 each)
Mountain climbers
Single leg RDLs
Crab toe touches
Reverse snow angels
|12 Minute At Home AMRAP Workout|
AMRAP x 12 Minutes
3-6-9-12...
Single arm thrusters (each side)
Single arm bent over rows (each side)
Side plank dips (each side)
|Suggestions|
Ideal round to finish in: Rounds of 12 or more
Weight: Men - 30-50lbs | Women - 20-40lbs
Intensity level: 80%+ of max heart rate (Don’t blow up too early, but definitely push!)
Thanks for watching!
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DISCOUNTS
AMAZON fitness products I HIGHLY RECOMMEND | bit.ly/AmazonCVF
SAVE 10% at CHECKOUT on my FAVORITE supplements | bit.ly/XenduranceCVF
SAVE 10% w/ CVF10 on apparel with a POWERFUL message | bit.ly/RoloAthleticsCVF
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CHECK OUT MY PLAYLISTS
Home HIIT Workouts | bit.ly/CrossFitWODs
Fitness Product Reviews | bit.ly/FitnessProductReviews
Follow Along Stretch Routines | bit.ly/StretchRoutines
-----
SOCIALS
Instagram | bit.ly/InstaCVF
Facebook | bit.ly/FbookCVF
Email | constantlyvariedfitness@gmail.com
-----
I am not a doctor, or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
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SONGS
In Time (Instrumental) by Dylan Emmet soundcloud.com/dylanemmet
Creative Commons — Attribution 3.0 Unported — CC BY 3.0
Free Download / Stream: bit.ly/in-time-instrumental
Music promoted by Audio Library youtu.be/AzYoVrMLa1Q
Cold Funk by Kevin MacLeod incompetech.com
Creative Commons — Attribution 4.0 International — CC BY 4.0
Free Download / Stream: bit.ly/cold-funk
Music promoted by Audio Library youtu.be/Vhd6Kc4TZls
Great Days by Joakim Karud soundcloud.com/joakimkarud
Music promoted by Audio Library youtu.be/5lhZRunuJTs
Intense by Peyruis soundcloud.com/peyruis
Creative Commons — Attribution 3.0 Unported — CC BY 3.0
Free Download / Stream: bit.ly/peyruis-intense
Music promoted by Audio Library youtu.be/AOjdw8XX-vE
Anything by Soyb & Amine Maxwell
soundcloud.com/soybmusic
soundcloud.com/aminemaxwell
Creative Commons — Attribution 3.0 Unported — CC BY 3.0
Free Download / Stream: bit.ly/soyb-amine-havana
Music promoted by Audio Library youtu.be/Xqrw9DuIlkA
Prepare yourself for today’s follow along, dumbbell only workout! This workout is a 12 minute at home AMRAP workout that requires only a single dumbbell! Follow along with me as we perform a warm up, and a spicy AMRAP workout consisting of thrusters, bent over rows, and side plank dips!
Drop a like and subscribe if you enjoyed the video and want to see more of it! Post your score for the workout in the comments!If you’d like to support the channel, check out our merch! | bit.ly/ApparelCVF
|Warm up|
3 Rounds (:30 each)
Mountain climbers
Single leg RDLs
Crab toe touches
Reverse snow angels
|12 Minute At Home AMRAP Workout|
AMRAP x 12 Minutes
3-6-9-12...
Single arm thrusters (each side)
Single arm bent over rows (each side)
Side plank dips (each side)
|Suggestions|
Ideal round to finish in: Rounds of 12 or more
Weight: Men - 30-50lbs | Women - 20-40lbs
Intensity level: 80%+ of max heart rate (Don’t blow up too early, but definitely push!)
Thanks for watching!
-----
DISCOUNTS
AMAZON fitness products I HIGHLY RECOMMEND | bit.ly/AmazonCVF
SAVE 10% at CHECKOUT on my FAVORITE supplements | bit.ly/XenduranceCVF
SAVE 10% w/ CVF10 on apparel with a POWERFUL message | bit.ly/RoloAthleticsCVF
-----
CHECK OUT MY PLAYLISTS
Home HIIT Workouts | bit.ly/CrossFitWODs
Fitness Product Reviews | bit.ly/FitnessProductReviews
Follow Along Stretch Routines | bit.ly/StretchRoutines
-----
SOCIALS
Instagram | bit.ly/InstaCVF
Facebook | bit.ly/FbookCVF
Email | constantlyvariedfitness@gmail.com
-----
I am not a doctor, or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
-----
SONGS
In Time (Instrumental) by Dylan Emmet soundcloud.com/dylanemmet
Creative Commons — Attribution 3.0 Unported — CC BY 3.0
Free Download / Stream: bit.ly/in-time-instrumental
Music promoted by Audio Library youtu.be/AzYoVrMLa1Q
Cold Funk by Kevin MacLeod incompetech.com
Creative Commons — Attribution 4.0 International — CC BY 4.0
Free Download / Stream: bit.ly/cold-funk
Music promoted by Audio Library youtu.be/Vhd6Kc4TZls
Great Days by Joakim Karud soundcloud.com/joakimkarud
Music promoted by Audio Library youtu.be/5lhZRunuJTs
Intense by Peyruis soundcloud.com/peyruis
Creative Commons — Attribution 3.0 Unported — CC BY 3.0
Free Download / Stream: bit.ly/peyruis-intense
Music promoted by Audio Library youtu.be/AOjdw8XX-vE
Anything by Soyb & Amine Maxwell
soundcloud.com/soybmusic
soundcloud.com/aminemaxwell
Creative Commons — Attribution 3.0 Unported — CC BY 3.0
Free Download / Stream: bit.ly/soyb-amine-havana
Music promoted by Audio Library youtu.be/Xqrw9DuIlkA
