This one has a ❤️ beside it on my programming sheet. I’m such a fan of the straightforward simplicity of these sorts of workouts. I hope you enjoy as I do. 

12 Minute AMRAP

  • 8 DB bent over rows

  • 8 DB cleans

  • 8 Kneeling OH press

  • 8 DB front squats

Bent Over Rows

  • Hinge forward at the hips allowing a slight bend in your knees. Your arms should dangle beneath your torso. 

  • Pull your shoulder blades back and down into their sockets. 

  • Row by pulling your elbows straight back - keeping your arms close to your body by closing your armpits


  • Start with both feet flat on the floor 

  • Dip at the knees by allowing your knees to bend forward, do not bend over from the hips

  • As you drive up to stand, shrug with speed and force bringing the weights to shoulder height

Kneeling Overhead Press

- Drop to both knees w/ ribs aligned over pelvis

- Bring the weights up to shoulder height

- Inhale and push the weight straight overhead as you exhale

Front Squats

  • Set feet in your squat position

  • With the DBs racked at shoulders, inhale as you push your hips back and down

  • Exhale as you stand, keeping your chest upright

Jasmine Cabrera

Health By Jasmine, Virginia