This circuit is based on compound moves that work multiple muscle groups with one exercise, making them time efficient. The number one reason for not working out is lack of time, so these movements get in a great session in the least amount of time.
They’re ideal for anyone who wants to improve overall fitness levels, but be sure to approach them in a controlled manner, and never sacrifice form for speed or increased weight.
Use a weight that is challenging, but allows you to perform the exercises properly. This prevents injury and lavishes you with hard-won muscle and strength.
How to do it
Perform these back to back, with little to no rest, then 1-2 minutes between circuits. Sets are 3-5 reps, dependent on your fitness levels.
Squat to overhead press
Works: Shoulders. (12 reps)
A) Grab a barbell. Stand tall, toes pointed straight ahead. Hold the barbell above chest level with bent elbows and palms facing outward.
B) Sit back into a squat. From here, power straight up and as you do, press the barbell straight overhead. Make sure your knees don’t drift inward.
Renegade rows & mountain climbers
Works: Core, lats, biceps, lower back, forearms (10 per exercise)
A) Adopt a push-up position, with a dumbbell in each hand.
B) Pull the dumbbell towards your chest into a row. Repeat on the other side. To do mountain climbers, pull one knee towards your chest and repeat with the opposite leg. Go back and forth with each leg for your full set.
Half burpee with shoulder press
Works: Quads, glutes, core, hamstrings, legs, abs, calves (12 reps)
A) Start in a plank position.
B) Jump your legs towards the dumbbells, then stand. Press the dumbbells overhead, return to the start position and repeat.
Be sure to use dumbbells that won’t move from underneath you and don’t rush the movement.
Step-up with curls
Works: Abs, calves, glutes, hamstrings, quads, biceps (10 reps per side)
A) Stand in front of a bench or plyometric box with a dumbbell in each hand.
B) Step on the bench with one leg, curling both dumbbells. Step back down and repeat with the other leg. Watch the knee to ensure it’s not traveling forward.
Dumbbell fly with crunch
Works: Chest, shoulders, triceps, forearms, core (12 reps)
A) Lay flat on a bench. Lift the dumbbells and your legs up.
B) Lower the dumbbells to your sides and your legs at the same time. Return to the start position. Don’t let your arms or legs drop below your body. Only lower them until they’re in line.
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