Max Reps: Barbell and Dumbbell Workout

Think a killer workout needs an entire gym? And here it is not. A pair of dumbbells and a barbell are all you need for Craig Capurso's high volume full body workout for max reps!

Posted by Heather Eastman, Certified Personal Trainer by the National Strength and Functional Training Association (USA)

IFBB Pro Craig Capurso is a specialist in high intensity AMRAP workouts designed to hit as many muscle groups as possible in 30 minutes or less. For the uninitiated, AMRAP stands for "as many reps as possible", that is, as many repetitions as possible. Typically, such workouts involve a time limit - say, you must complete the maximum possible number of repetitions in 60 seconds.

In this AMRAP circuit, Capurso suggests doing 6 sets of max reps with 20 second work intervals followed by 30 second rest periods. All six exercises are performed one after the other, the sequence is repeated for six circles. If you use every second of every rest period, your workout should take you 29 minutes and 30 seconds.

Since there is limited time between exercises, Capurso uses the same working weights for all exercises to make it easier to switch from one movement to another. This is a great plan, especially if there is not enough space in the gym, if the shells are crying, or if you just want to do a full body workout in just 30 minutes.