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Choose a load you can move smoothly for the full 16 minutes—most athletes will do best with one moderate dumbbell for all movements or a pair of lighter bells. If you only have one dumbbell, keep it goblet or front-rack and alternate sides on the rows and presses; newer athletes can reduce reps to 6 and step back from the burpees. Inspired by today's trends — Daily Workout and General Chat for Monday, 07/06/26.
Floor Flow AMRAP
- 10 Dumbbell Goblet Squat @ 35lb
- 10 Alternating Dumbbell Bent-Over Row @ 30lb
- 8 Dumbbell Push Press @ 25lb
- 10 Alternating Reverse Lunge @ 25lb
- 10 Dumbbell Sit-Up to Stand @ 20lb
EQUIPMENT
dumbbellsbodyweight
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