This full body circuit workout targets all muscles within your body using powerful workouts that are compound as well as muscle-specific moves. This quick, intense exercise is great for those times when you’re running short of time but are looking to make the most of your training. 1
What Is Circuit Training?
While circuit training is focused on the strength of your muscles however, they also raise your heart rate going due to the fact that you’re performing your sets and reps back to back and taking short breaks between sets. They’re challenging and force you to engage various muscle groups, however they’re not HIIT-based workouts that require you to work at 100 percent effort for brief intervals, and then a short period of rest (instead it’s a type exercise called interval). Massy Arias, an NASMand ACE-certified personal trainer said in an earlier conversation the fact that she’s an avid big fan of circuit-training exercises due to their ability to help you lose weight
For now, try an entire body circuit workout that uses weights that are comprised of nine total exercises. It is also possible to complete the circuit at your home.
Full-Body Circuit Workout With Weights
Equipment The recommended weight range is fiveto 10 pounds of weights to perform this workout However, feel at ease using heavy or light weights. Here’s a helpful guide for choosing the appropriate weight.
Instructions: Before getting started start by warming up for three minutes of moderate aerobic exercise and perform vigorous exercises. This workout is split in three parts. Each circuit must be completed twice before moving on onto the following circuit. You should take a short or no break between each exercise, and one minute of relaxation between each round. Take a break for two minutes following you’ve completed the two cycles of the circuit. Make sure to stretch and cool down after you’ve completed the exercise.
- Circuit 1, exercise 1: Goblet squat: 15 reps
- Circuit 1 exercise 2. Deadlift and row 15 reps
- Circuit 1 exercise 3, exercise The bridge with chest presses 20 reps
- Circuit 2: Exercise 1, Woodchop from high to low 24 repetitions (12 each side)
- Circuit 2, exercise 2: Reverse fly: 15 reps
- Circuit 2: Exercise 3, exercise Divide squats with an overhead press 20 reps (10 each side)
- Circuit 3 1. Bicep curl, with side lunge 20 repetitions (10 for each)
- Circuit 3 2 exercise: Lawn mower 20 repetitions (10 per side and alternate sides)
- Circuit 3 Exercise 3. The overhead reach using the lower leg 20 repetitions (10 per side alternate sides)
You’ll do each exercise in order in a complete circuit that provides a quick and effective exercise. Want more? Perform the circuit three times for a challenging and calorie-burning workout.
Precautions
Visit your physician if are suffering from any injuries, illnesses or other medical issues. If any exercise you perform creates discomfort you are unable to continue, stop. Alternate or skip the exercise.
Equipment Needed
For this circuit exercise it is necessary to have an exercise ball a variety of weighted dumbbells and the option of a bench or step.
How To
- Get warm by doing 5-10 minutes of aerobic exercise.
- Do the exercises in the manner shown in the video, one after another and taking short breaks between exercises as required.
- To get a more intense exercise, do two or three circuits.
- Adjust in accordance with your fitness level and try to avoid any exercise that causes discomfort or pain.
Squat Curl and Press
- Standing tall, hold medium weights and feet just a bit wider than the hip distance.
- Begin by squatting down and bringing them to your floor. Make the form of a Biceps curl then push the weights up until you reach the standing position.
- Lower the weights, and repeat the 10-12 repetitions.
Sumo Squat
- Take a weight that is very heavy such as a kettlebell and then take your feet a little bit longer than hip width however not very broad. Toes should turn out in a 45-degree angle.
- Then bend your knees and do a squat as low as you can while keeping your knees aligned with the toes.
- Press your heels into your heels to get up. Make sure not to overlock the legs while you straighten them.
- Repeat for 15 reps.
Power Biceps Curl
- Use medium weights while keeping your the feet hip-distance away. The weights are rolled back when you squat. Then, push the weights into an Hammer Curl while squatting. You should be able to touch your knees with your elbows when you are able to.
- Get up and keep the weights at a high level, then slowly lower the weights to the lowest point.
- Repeat for 16 reps.
360 Plank
- Lift a few weights, then move toward your left (right leg is straight) by bringing the weight from the left hand until it is down until the floor. The goal is to be in an lunge for runners with your right arm being pulled upwards into the position of a row.
- Place the weight on the right side while you straighten the left leg into the position of a plank. Now , you can pull the right weight up to form the form of a row while you move forward with your right leg.
- Make sure you stand up facing the opposite direction and repeat the series using the left leg, plank row, and stand.
- Complete four circle in all directions.
Deadlifts up to Overhead Press with Reverse Lunge
- Keep a moderate weight in front of the thighs. move the weights away from the hips, keeping the back flat, then lower down into an deadlift.
- When you are pulling back up you can lift the weights upwards with arms straight above your shoulders.
- Keep your arms straight. move back to the back lunge with your right foot, and then with using the left leg.
- Repeat the whole series for anywhere from 8-10 repetitions.
One-Arm Row
- Put the left leg on the step and hold the body with your left hand while holding the weight with your right hand.
- Press the back with your fingers to raise the elbow with a rowing motion until the elbow is at a level with the body.
- Lower and repeat the 15 times Then change sides.
Push-Ups
- On your toes or knees Do as many push-ups you can while maintaining good form.
- Take a break for 10 seconds before repeating once.
Reverse Turning Lunge
- Start the move by facing forward. You can hold weights in both hands, should you wish. Make a left turn at an angle, pivoting with the right foot and then stepping forward using the left foot to form lunge.
- Move the weights toward the floor, while keeping your abs in a tight position to safeguard your back. Your right leg should be straight.
- Reverse the motion, then turn to are facing forward. Do the same on the opposite side, pushing your right foot to the side.
- Return to the beginning position and then repeat for 15 repetitions.
Lunge
- Perform an incline split, placing your feet approximately three feet separated. Place weights in each hand and bend your knees.
- Lower your back knee towards the floor while keeping the front heel in place and the knee straight over the center of your foot. Keep your torso straight, and keep your keep your abs tight when you push your front heel. Return to the your starting the position.
- Do 15 reps each on one side prior to switching sides.
Y-Chest Press
- Lay on a bench and place the weights on a bench with your elbows bent. Straighten the arms , then press the weights out and up at an angle to form the shape of a Y.
- Place the weights on the chest. Then lower them again.
- Repeat for 15 reps.
Skull Crushers
- Lift a moderate barbell using hands spread shoulder-width apart, hands facing the outside.
- The triceps are contracted to pull the weights upwards and then bend your elbows, and then lower the weight toward the head. Stop after the elbows have been bent 90 degrees.
- Lift the weight up and repeat the close grip press as well as the jaw crusher.
- Repeat for 12 reps.
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