Build Explosive Power & Strength With Emelye Dwyer’s Functional Fitness Workout
Pro functional fitness athlete, Emelye Dwyer is here to take you through this explosive workout and has even provided top tips from her coach to help you make the most of each exercise.
Can you match Emelye’s speed and accuracy as you blast through these exercises? All you’ll need is a set of dumbbells and some desire.
It’s 12 minutes, as many reps as possible (AMRAP) — see if you can beat Emelye’s 7 rounds and 1 rep.
Choose a weight that you can move unbroken for each set the whole way through the workout. The full 10 reps each time should feel tough, but you’ve got maybe 1-2 more in there at best. Use the burpees as a chance to rest your grip. Keep good form on the power cleans, make sure you bend your legs and sit your hips back, trying to stay extended, as there is a lot of added spinal flexion on the burpees. As the workout progresses, your Shoulder to Overhead might change from a strict press, to a push press to a jerk and that’s ok Don’t forget to breathe!
12-Minute AMRAP
1. 10 dumbbell power cleans
3. Squeezing your abs and glutes, push your feet into the floor and extend yourhips and legsto bring the dumbbells up past your knees and shrug them up, using the momentum to bring them up in front of you.
2. 5 burpees over the dumbbell
3. 10 dumbbell front squats
4. 5 burpees over the dumbbell
Another set of burpees over the dumbbells to recover your grip strength and break up the strength exercises.
5. 10 dumbbell shoulder to overhead
6. 5 burpees over the dumbbell
Rest your grip with a final set of burpees before you start all over again.
Repeat as many times as you can manage before 12 minutes is up.
Take home message
If you managed as many reps as Emelye, then that’s pretty exceptional work. If not, this workout is a great benchmark to measure your improvements, so keep building your fitness and give it another go in a week or two.
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Evangeline has taken part in competitive sports since a young age. As a qualified RYA Dinghy Instructor, she understands the importance of proper nutrition for fuelling extreme and endurance sports, especially due to her experience in Team GBR Squads and captaining and coaching her University first team.
In her spare time, Evangeline loves running – especially marathons. On the weekends, you’ll find her taking on water sports or hiking up a hill. Her favourite evenings are spent taking on a HIIT session or squats in the gym before digging into some spicy food and a ton of vegetables – yum!
Find out more about Evie's experience here.
