Full Body Strength Circuit

We know that strength training is important and we should include it in our weekly fitness routine. Sometimes we just don’t have a lot of time or are unable to get to the gym.   That was the case for me this morning.  I wanted to get in a strength workout at home, but wanted to do something new and fun.  I found some papers with random workouts that I had scribbled down on and developed a full body circuit that was fun and effective!

I began with a 5 min warm up by walking my dog!  Then I started the circuit:

Jumping jacks and high knees:  You could also jump rope, jog in place, burpees.  Anything to get your heart rate up.

Push ups:  Start in plank position and remember to engage your abdominals.  You can always keep your knees on the floor if needed.

Squat with shoulder press:  Hold dumbbells in each hand.  Lower into a squat with weights on front of shoulders.  As you stand up, press dumbbells overhead then slowly return to shoulders.

Plank Row:  Hold a dumbbell in each hand in plank position, holding yourself up on the dumbbells.  Pull right arm up to your chest then left.  Alternate right and left.  Perform 15 on each side.

Stationary lunge with hammer curl:  With a dumbbell in each hand, hold a lunge position with right leg forward.  Perform 10 bicep hammer curls as you stay in lunge position.  Do the same with left leg forward.

Triceps dip:  Sit on a bench or chair with hands on edge.  Position feet away from bench and slide your rear off with heels resting on floor with legs straight.  Lower your body by bending your arms.  Raise and repeat.

Plank:  Lie down on stomach and get in plank position.  Hold elbows close to side, engage your abdominals and lift your torso and thighs off floor.  Don’t let your low back sag and avoid hiking your hips too high.  Do not hold your breath.  Keep your abs strong.  Hold for one minute.  Take breaks if unable to hold for entire 60 seconds.

V-sit with rotation: Sit on floor with trunk upright.  Lean back and bring legs up to about 45 degree bend.  With back straight, rotate side to side while holding dumbbell. Perform 15 reps per side.

Glute bridges:  Lie on back with feet flat on floor hip width apart.  Pushing mainly with your heels, lift hips off floor while keeping back straight and abdominals strong.  Avoid arching your low back as you press your hips upward.  Slowly lower back down to starting position.  Repeat.

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Once finished, take a 90 second break and repeat up to 3 times.

It’s always nice to mix things up and try something new.  Although I’ve done these particular exercises before, performing them in circuit style is something different.  I hope you find this full body strength circuit challenging and fun!

10 Responses to Full Body Strength Circuit

  1. Debbie says:

    This looks like a great home workout! I used to be so consistent with working out at home. Then I became a trainer and spend my life at the gym, so I kind of gave the home stuff up. Not that I couldn’t do this at the gym…:-)

  2. These are all some of my favorite workout moves. I love my strength training sessions twice a week

  3. Rachel says:

    This looks like a challenging and amazing workout! I’ll have to try it for my next strength training day.

  4. I’ve got to admit that I love strength training and have been very consistent for about 36 years. I think it’s been huge in making me a stronger and faster runner. That looks like a great workout!

  5. Excellent workout, Cyndi! Keep up the great work!