In today’s post I’m sharing a full body circuit workout.
This full body circuit workout is perfect of those days when you don’t want to focus on just one part of your body. You’ll perform each exercise for 30 seconds before resting for 30 seconds and them moving onto the next exercise. I’ve included the side planks twice, so perform it on the left side the first time after the dumbbell squats, and on the right side after the donkey kicks. Once you reach the side plank at the end of the circuit, rest as much as you need before repeating the whole thing again. Complete the circuit for a total of 3 or 4 times for a complete workout. Below the graphic I’ve added descriptions of all the workouts just in case you’re not sure of any of them. For more workouts check out my workouts page.
Because this workout is timed, a Gymboss Interval Timer (affiliate link) can be helpful. Once I set it I don’t have to touch it again and I can just focus on my workout. If you’re doing this workout at home, I also like these dumbbells (affiliate link) from Amazon.
Chest press
With a dumbbell in each hand, lay down on a bench or the floor. Your upper arm should be at a 90 degree angle to your torso and your hands directly over your elbows. Move the dumbbells up while they come above your chest. With control move them back down to the starting position.
Dumbbell deadlift
With a dumbbell in each hand. Stand with your feet shoulder width apart. Slowly bend forward at the hips, letting your arms hang down and keeping your back straight. Using your glutes, lift your torso back up to the starting standing position.
Crunches
Lie on your back with your knees bent and feel flat on the floor. Place your hands behind your head. Slowly lift your shoulder blades off the floor. Make sure your neck stays in a neutral position. The upper back should be moving, not the neck. Slowly lay back down on the floor.
Overhead press
Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up so that your arms are straight above your head. Slowly lower your hands back down to the starting position.
Dumbbell squats
With feet hip width apart and dumbbells in your hands at your sides, use the glutes to lower your hips back and down while bending at the knees and ankles. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, again using your glutes to propel yourself.
Side plank
To perform a side plank, lay on your side with your elbow beneath your shoulder and your forearm on the ground. With your top foot stacked on top of your bottom foot, lift your hips off the floor so that your shoulders, hips, knees, and feet are in a straight line. Hold and then repeat on the other side.
Bicep curls
Start with the feet hip width apart, and back in a neutral position. With a dumbbell in each hand, keep your elbows in close to your side and raise the dumbbell upwards. Movement should be at the elbow, not the wrist. Lower the dumbbell with a controlled movement, not allowing gravity to take over.
Donkey kicks
Get on all fours with your hands under your shoulders and your knees under your hips. Keeping your knee bent, lift your left leg so that your knee is parallel to the floor and the bottom of your foot is parallel to the ceiling. Lower you leg back down and repeat with the right leg.
If you try out this workout, let me know how you like it!
As always, check with your doctor before beginning to workout. Honor your body and modify this workout as needed for you. This post contains affiliate links. Thank you for supporting my blog, I appreciate it!