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Circuit Training combines aerobic and strength exercises when you’re short on time.  The goal of circuit training is to keep you moving and only allow minimal breaks between exercises. If you absolutely must rest, take 10 seconds to walk around and then start again. Whatever you do, the key to a successful weightloss workout is not to stop moving.

As you increase the intensity of your workout, circuit training causes you to challenge your strength while pushing your body aerobically.  As you progress through the workout, concentrate on keeping your heart rate up.  This allows you to reap the same benefits as the guy who mindlessly logs all those miles on the treadmill. Also, fewer rest periods help your muscles grow.

Fitness workouts can be completed with Dumbells. Dumbbells are great because they force parts of your body to work on their own causing each specific muscle to experience the same weight.  Pick any 4 of the following arm exercises and 2 leg exercises. You can add 2-3 more exercises as you get in better shape or you can substitute some circuit training exercises.  I always recommend to people that are just beginning circuit, to start by using weights that are comfortable (not too heavy), but that do result in a “burn” as you get to reps 6 – 8.

Don’t forget that with any workout, safety is key, so make sure that if you have question about any dumbbell exercise, find out about the proper technique. Also, it’s very important to warm up with light cardio and a few lifts with a lighter weight than you will use for the main workout.

Arm Curls

1. Stand upright with dumbells at your sides.
2. Turn palms inward so they face your body.
3. Curl dumbbells up slowly keeping your elbows at your side.  Keep your back straight throughout the exercise.  If you can’t do this, then you are using too much weight.

Overhead Triceps Extensions

1. Stand upright, feet shoulder width apart.
2. Hold dumbbell directly above head with arm fully extended. Clasp elbow with free hand for support.
3. Slowly let elbow fold so dumbbell is lowered behind head. 4. Extend arm back to starting position. Repeat for the desired number of reps and switch arms.

Triceps Kickbacks

1. Stand upright next to bench. Place one arm and leg on bench. Upper body should be parallel to ground.
2. Holding dumbbell raise elbow so upper arm is parallel to ground. Elbow should be bent at right angles.
3. Extend elbow so entire arm is parallel to ground.
4. Slowly return to start position and repeat for desired number of reps before changing arms.

Flat Chest Presses

1. Lying flat on a bench, hold dumbbells directly above your chest (arms extended).
2. In a slow, but controlled manner, lower the dumbbells to your chest.  Ensure you exhale as you lower the dumbbells and inhale as you raise them.
3. Push the dumbbells back to starting position and repeat.  Never lock your elbows.

Half Squats

1. Holding dumbbells at sides, stand upright with your feet shoulder width apart.
2. Bend from knees until thighs are almost parallel to the ground (avoid letting knees turn inwards).
3. Keep back flat, lower back slightly arched inwards and head up.
4. Return to upright position and repeat.

Dumbbell Lunges – my favorite dumbbell exercise to strengthen leg muscles

1. Holding dumbbells at your side, stand upright with feet hip width apart.
2. Step forward about 2 feet with one foot and bend your knee to about 90 degrees. As you plant your foot, bend the trailing knee until it nearly touches the floor.
3. Push off with front foot and return to starting position. Repeat for 30 seconds and change legs.

Lateral Raises
1. Stand upright, knees slightly bent, feet shoulder width apart, holding dumbbells at your sides.
2. Bend elbows slightly and raise the dumbbells out to sides. Keep elbows slightly bent throughout.
3. When arms are parallel to floor, slowly lower back and repeat.  To benefit most from this workout, raise the dumbbells no higher than your shoulders

Front Raises – similar to the lateral raise, except you raise the dumbbell straight in front of you.
1. Stand upright, knees slightly bent, shoulder width apart. Palms should be towards thighs.
2. Raise one dumbbell directly in front of you.
3. When your arm is parallel to the ground lower dumbbell slowly back. Repeat with the other arm.

Single Arm Row

1. Stand upright next to bench. Place one knee and hand on bench. Your upper body should be parallel to floor.
2. Hold one dumbbell with arm extended.
3. Raise dumbbell up to your midsection keeping back still throughout movement.
4. Slowly lower dumbbell to start position and repeat. After desired number of reps repeat for other arm.

Upright Rows

1. Standing upright, with your feet shoulder width apart and knees slightly bent,
2. Keep dumbbells close to body and raise them to your chin.
3. Hold for a count of 2 and slowly lower to start position and repeat for 30 seconds

Shrugs

1. Stand upright, feet shoulder width apart, knees slightly bent.
2. Keeping arms straight ‘shrug’ shoulders as high as possible and hold for a count of 3.
3. Relax and repeat.  For this exercise to work best, do not roll shoulders when you shrug.

Finish your circuit training workout by stretching for 10 minutes.  Ensure you stretch your hamstrings & quads.

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