Your At-Home Full-Body Circuit Workout

Fitness, Total Body Workouts

By: // June 25, 2020


The key to staying consistent with any exercise program is to choose movement you actually enjoy.

For instance, if you choose a running program but you really don’t like to run, it’s going to be hard to keep a consistent exercise plan when motivation wanes.

One of the reasons we love full-body circuit workouts is that they are NEVER boring! Circuits are a fun, interesting way to move because they involve so many different exercises from one moment to the next.

And best of all, you strengthen your full body during this workout so you make the most of the time you have by getting is all done at once!

Benefits of Circuit Workouts

Men and women doing box jumps at gym during circuit workout

Circuit training is a diverse and fast-moving program that continually changes and keeps your interest up. Just as you get going with one exercise, it is time to move on to the next one. This means that even if you aren’t thrilled with the movement you are doing at the time, you have the luxury of knowing it is about to change to something else.

Circuit training can be done in a variety of ways. Maybe you’ve seen or participated in circuits that are pre-set around the room where you move from one station to the next, each station having a different exercise to accomplish. Those are fun and popular!

On the other hand, if you are at home in a smaller space you can do circuits without moving from one station to another. Rather, you create each station right where you are by simply changing up the moves.

Our full-body circuit workout below allows you to gain the benefits of circuit training without the need for all the space and equipment needed to make stations.

Benefits of Full Body Workouts

Another benefit of our full-body circuit workout is that we get it all done in one setting!

Leg day is always hard. Upper body day is a fun challenge. Full body day, on the other hand, is the best use of your time because you’re able to accomplish everything in one session.

Not only that, but the compound dynamic moves in this workout will get your heart rate way up so that you accomplish the cardio benefits alongside the strength!

This full-body circuit workout is perfect for people who don’t have hours to spend on exercise but want a balanced, well-rounded workout that leaves you feeling accomplished!

Full Body Circuit Workout

This full-body circuit workout is not only fast-moving and fun, but it targets every muscle in your body so that by the time you are done you’ve burned loads of calories and feel amazingly accomplished!

Perform the exercises below as listed without breaks in between. Move directly from one to the next without stopping until you finish the entire set.

If you’re looking for a power session, go through the circuit twice. If you’re ready for a wipeout, go for 3 rounds and see how you do!

Equipment Needed: Medium to heavy set of dumbbells.

Warm-Up

Spend 5 minutes warming your body and going through range of motion activities including: arm circles, hip circles, inchworms, hip openers and bodyweight squats.

Instructions

Go through each move below one to the next without taking breaks. When you finish, rest for 60 seconds and repeat if desired. You can repeat a third time for maximum effort and calorie-torching!!

1. Alternating Squat High Pull with Burpee

Stand with feet hip-width apart and a dumbbell between them. Squat to grab the dumbbell for a high pull, lifting it overhead quickly and keeping it close to the body as you do. Squat to set it down and as soon as it is on the ground, place hands wide and jump back into a plank. Jump feet quickly forward again and as you rise grab the dumbbell with your other hand for a high pull. Repeat 20 times total (10 per hand).

2. Alternating Lunges with Bicep Curl

Stand with feet hip-width apart holding a dumbbell in each hand. Step right foot back into a reverse lunge while you perform a bicep curl with both hands. Step forward, lowering arms back down. Switch immediately to the other leg performing the same action. Repeat 20 times (10 per arm/leg).

3. Tap Tap Turn Squat

Sit back into a squat with feet hip-width apart. Do two quick hops, then flip 180 degrees, touch the ground, and do two quick hops facing the other way. Repeat 20 flips total.

4. Down Dog Push Up

Begin in a plank position with hands below shoulders and feet hip-width apart. Perform a push up (on knees or toes). As you press up from the push-up, push your chest toward your thighs while your tailbone rises up and heels press toward the ground into a downward dog. Keeping abs tight, pull forward into plank again and repeat 10 times total.

5. Squat & Swing to Single Arm Overhead Tricep Extension

Stand with feet hip-width apart and knees slightly bent. Hold a dumbbell in your right hand with arm extended down in front of body. Perform a deep squat and as you come up, swing arm out in front of the body until it is straight overhead. Bend elbow until the weight is behind your head, then press it back up straight using your tricep muscle. As your arm lowers back down, sit back into your squat again and repeat. Do 15 right, then 15 with left arm.

6. Single-Sided Roll Up Press Out

Lay on your back with a dumbbell in the right hand, elbow bent, right leg straight out on the ground and left knee bent in the air. Keeping your left arm straight out to the side, roll your torso up off the ground, straightening your left leg and pressing the dumbbell up at an angle with your right hand. Lower back to start position and repeat. Perform 15 then switch hands and legs.

7. Weighted Skaters

Hold a dumbbell in the right hand and stand with feet together. As you jump laterally (sideways) to the left, toss the dumbbell to your left hand. Land on left foot, then immediatly jump (skate) back the other way, tossing the dumbbell to the right hand as you land on your right foot. Repeat 20 times total (10 per foot)

Rest one minute and repeat if desired!

READ THIS NEXT: 30-Minute Total Body Tone-Up


Printed from GetHealthyU.com

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