Circuit training for the whole body

Circuit training can be done by anyone, beginner or not, young or old. Through it, the trainee gains overall strength and endurance of the muscles, as well as training of the cardiovascular and respiratory systems. There are many options for performing a circuit workout - on specialized equipment at home (this configuration is great for this purpose), in the gym, with free weights or just with the weight of the body. The options are also diverse, which is why this type of training is liked and preferred by many trainers. See sample circuit training equipment HERE.

     With the example strength circuit training below, you will feel strong, toned and with better self-confidence. All you need is a set of weights from 2 to 4 kg. (if the exercises are easy to perform, increase the weight) and a sports team. For more mood, if you are at home, play your favorite music.

     It is important for this type of training that the exercises should be performed one after the other without a break between them until you have completed all 9. After performing the latter you can rest for 2-3 minutes and repeat the cycle of exercises. For some trainees, one spin (series) will be enough, but for some not. This is determined by the degree of training. Remember to warm up before starting the workout and stretch with flexibility exercises after it is over.

Author: Vili Andreeva

1. Lunges with dumbells   

Target: Anterior and posterior surface of the thighs, gluteal muscle

• Stand with your legs spread to the width of your hips, arms at your sides to your body holding the dumbbells.
• Take a step forward with your right foot, bending both knees at a 90-degree angle; try to keep the knee of the front leg above the ankle with the back straight and look ahead. Stand up by returning the front leg to the starting (reverse) position. Repeat with the left foot. Do 8 to 10 reps with each leg. 

For more advanced: When stepping forward, turn the carcass to the sides. For example - right foot forward, turning the body to the right. Left foot forward, turn left.

2. Squat with dumbbells
Target: Anterior and posterior surface of the thighs, gluteal muscle

• Stand with your legs spread to the width of your hips, hands on the sides of the body holding the dumbbells.
• Squat down, trying to imitate sitting on a chair, the weight of the body is on the heels, without detaching them from the ground, the toes forward (do not allow the knees to cross the line of the toes). Stand up slowly without locking the knee joints (slightly bent at the knees). Do 15 to 20 reps.

For more advanced: Do the movement described above, but without dumbbells. When you stand up, bounce up and immediately squat again.

3. Dead Lift
Target: Middle part of the gluteal muscle, back of the thighs and lower back.

• Stand with legs spread to the width of the pelvis, knees slightly bent, hands gripping the dumbbells in front of the thighs.
• Lean slowly down from the hips without bending the knees more, slowly lower the dumbbells to the level of the splints with a straight back. Keep the abdominal muscles tight and the head extension of the spine.
• Return to starting position and do 15 to 20 repetitions.

For more advanced: Do the exercise, but standing on one leg: change the standing leg after 8-10 repetitions.

4. Push Ups
Target: arms, chest, torso

• Stand in a basic position for push-ups - palms on the floor below the line of the shoulder joints, abdominal muscles tight, knees bent on the floor.
• Bend your elbows at a 90-degree angle, the weight falling mainly on the arms, chest to the floor: hold the pelvis slightly up, the head is an extension of the spine. Push your body up and repeat (if this option with your knees on the floor is easy, do a full push-up)15 to 20 repetitions. 

For more advanced: Do push-ups with one hand, changing hands after 8-12 repetitions.

5. Rowing with dumbbells from a standing position

Target: arms, back

• Stand with legs spread to the width of the pelvis, knees slightly bent, arms outstretched gripping dumbbells, palms facing each other (not shown)
• Tilt your body slightly forward about 45 degrees from your hips. Bend your elbows at a 90-degree angle and pull the dumbbells toward your abdomen to the sides of your body. 15 to 20 repetitions.

For more advanced: Do the movement described above, but with alternate right-left hand alternation.

6. Overhead shoulder press with dumbbells

Target: Shoulder, arms

• Stand with your elbows bent at a 90-degree angle at shoulder level with dumbbells, palms facing forward.
• Slowly stretch your arms up and bring the dumbbells closer together above your head; return your hands slowly to the starting position and repeat. 15 to 20 repetitions.

For more advanced: Start by bending the forearm (biceps), then rotate the arms so that the palms are facing forward and do the shoulder press over the head.

7. "Prone Plank" (inclined plane)

Target: Shoulder, arms, chest, torso

• Stand in a push-up position, palms on the floor below shoulder level, legs outstretched.
• Keep the abdominal muscles tight, the head being an extension of the spine Hold for 30 seconds in this position, gradually increasing to 1 minute.

For the more advanced: Do the exercise, but with your elbows on the floor.

8. Cobra Purpose: lower back

• Lie on your stomach on the floor, bend your elbows and place your palms on the floor near your chest, hands next to your body.
• Lift your upper body off the floor, pulling your shoulders together. Hold for 5 seconds, return to starting position and repeat. 15 to 20 repetitions. 

For more advanced: Lift both the upper body and the lower limbs off the floor and hold.

9. Raising the opposite arm

Target: Torso

• Stand on all fours on the floor with your knees bent under your hips and your palms under your shoulders.
• Raise the right arm forward to shoulder level and the left leg to pelvic level; hold for 5 seconds, then touch the floor with your hand and foot and lift again in sync. Repeat the exercise with the other limbs. 15 to 20 repetitions.

For more advanced: Touch the elbow with the opposite knee.