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Total Body Dumbbell Circuit 

This total body dumbbell circuit is perfect for those days when you want a short, efficient workout without having to use a lot of equipment. There are only five exercises in this circuit, but you work every muscle in the body and you can repeat the circuit 3 or more times for a longer workout. The idea is to use one set of heavy dumbbells, but you may need to adjust that for some of the exercises. Try to move through the circuit with as little rest as possible, resting only when you've completed the circuit.

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

Equipment Needed
One set of heavy dumbbells

How To

  • Begin with a 5- to 10-minute warm-up of light cardio (walking in place, etc.)
  • Choose a heavy weight to use for each exercise, but keep a lighter weight handy for the last few compound exercises
  • Use good form for each exercise. If you get sloppy or lose control, lighten the weight or take a break
  • Go through the circuit without any rests, if you can, and repeat 1-3 times

On the hands and toes or knees (easier) and keeping the back flat and abs engaged, bend the elbows and lower into a pushup, going as low as you can. Push up without locking the elbows and repeat for 15-20 reps.

Tricep Pushup and Renegade Row
Get into a pushup position on a step or platform (optional - you can also do this on the floor) with hands gripping your dumbbells, hands shoulder-width apart, palms facing each other. Lower into a triceps pushup, elbows facing the back of the room. Press up and pull the right weight up into a row, keeping the hips down and working to keep the body from twisting. Lower and repeat the pushup, doing a row on the other side. Repeat for 10 reps (1 rep includes a triceps pushup and a row on each side).


Stand up, taking your dumbbells with you, with feet hip-distance apart, medium-heavy weights in front of thighs.  Keeping the shoulders back, abs in and the back straight, tip from the hips and lower the weights towards the floor.  Push into the heels to stand and repeat for 10-15 reps.
Squat with Overhead Press

Stand up from the deadlifts and take the weights to the shoulders. Lower into a squat, taking the hips back while keeping the torso upright. Stand up and press the weights overhead. Repeat for 10-15 reps.
Reverse Lunge with a Biceps Curl
Step back into a lunge while taking the weights up into a biceps curl. Step back to start and repet on the other side for 10 reps (1 rep includes a lunge on both the right and left sides).
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