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Whole Body Circuit

This whole body circuit is a great choice if you want a fast, challenging workout without much equipment.  Each of the two circuits includes compound, whole-body movements that target mutliple muscles at the same time. To keep the intensity up, move quickly between exercises and repeat each circuit twice for a 25-minute workout.

Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.

Equipment Needed
Light and heavy dumbbells, a mat and an exercise ball (optional)

How To

  • Perform each exercise in the circuit, one after the other with very little rest between exercises.
  • For a long workout, do each circuit twice (as suggested).  You can also do one circuit of each for a shorter workout.
  • Modify any exercises that cause pain or discomfort.
Warm up: Start with 3-5 minutes of light cardio.
Bear Crawls
Bear Crawl Exercise
Squat and walk your hands out until you're in a plank position. Do a pushup on the knees or toes and then walk the hands back to a squat and stand up. Add a jump at the end for more intensity.  Repeat for 60 seconds.
Single Arm Squat and Swing

Hold a heavy weight and squat low, swinging the weight between the knees. Stand up, swinging the weight up overhead. Repeat for 60 seconds on the right and repeat the move on the left during the second circuit.
Single Arm Clean and Press

Hold a heavy weight in the right hand and squat, touching the weight to the floor. Push back up while pulling the weight up in a single arm row. In a smooth movement, flip the elbow down and the weight up and press the weight overhead. Repeat for 60 seconds on the right and then do the move on the left during the second circuit.
Rear Lunge with Double Arm Row
Squat with dumbbells
Hold medium-heavy weights and step back with the right leg into a straight-leg lunge. Tip forward from the hips, back flat, and pull the elbows up in a double arm row. Lower, step back to start and repeat for 60 seconds. When you repeat the circuit, do the move on the left leg.
Single Arm Overhead Squat


Stand in a wide stance holding light-medium weights.  Take the right arm up, letting the left arm hang between the legs.  Looking up at the right arm (optional) lower into a squat until the thighs are parallel to the floor.  Press back up, keeping the arm up and repeat for 60 seconds.  Do the move with the left arm up during the second circuit.
 
Repeat the Circuit, performing the single limb exercises on the left
Hammer Curl with Power Squat
Power Hammer SquatPower Hammer Squat
Hold heavy weights in both hands. Swing the weights back slightly as you squat, powering the weights forward into a hammer curl while squatting as low as you can, touching the elbows to the thighs. Stand up, keeping the weights curled up and slowly lower them for 4 counts. Repeat for 60 seconds.
Kettlebell Side Step with Single Arm Swing Curl

Hold a kettlebell (optional) or dumbbell in the right hand by your side.  Step to the right and lower into a squat, swinging the weight between the knees.  As you step the feet back together, swing the weight up into a biceps curl, ending with the weight straight up.  Repeat for 60 seconds on the right side and do the move on the left during the second circuit.
Side Lunge With Triceps Extension

Stand with the feet together, holding a weight in the right hand, arm bent. Step to the left into a side lunge (left leg straight) and lean forward slightly as you extend the right arm into a triceps extension. Step back and repeat for 60 seconds, doing the move on the left during the second circuit.
Mountain Climbers with Pushups

Begin in a pushup position on the hands and toes. Bring the right knee in towards the chest, touch the floor and then switch feet in the air, bringing the left foot in and the right foot back. Complete 4 mountain climbers followed by 4 pushups, repeating for 60 seconds.
Press Ups
plankpress1.jpg (85490 bytes)plankpress2.jpg (81811 bytes)
 
On your knees, place forearms on the ball (optional) or the floor.  Straighten the knees and bring the body into a plank position. Hold for 1-2 seconds, lower the knees and repeat for 60 seconds
 
Repeat the Circuit, performing the single limb exercises on the left
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