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Full-Body Circuit Workout

Ever tried a full-body circuit workout? Are you tired of the same cardio routine at the gym? We don’t blame you. Cardio is a great way to increase your heart rate and burn calories. However, wouldn’t you instead do something that also increases your heart rate and burns calories, but also helps you build muscle

The following full-body circuit workout does just that! This workout incorporates compound movements, which are exercises that target many muscle groups at a time—allowing you to burn more calories and build more muscle.

 

Get the most out of your time and workout by trying the full-body circuit below!

 

10 Horizontal Thrusters

10 Reverse Flies

10 Goblet Squats

30 Second Bear Plank

10 Side Lunge to Halo

10 Staggered Push-Ups

10 RDL to Row

 

Equipment needed: A pair of dumbbells/kettlebells or/and a medicine ball.

Instructions for this full-body circuit workout:  Perform each exercise for the prescribed number of reps before moving to the next exercise. Once you have completed all the reps for the seven exercises, rest for 1 to 2 minutes. That’s 1 Round. Perform 3 to 6 rounds based on your fitness level.

 

10 Horizontal Thrusters

Benefits:

  • Improved coordination.
  • It improves your core strength.
  • It improves your cardiovascular system.

 

Muscles used:

  • Glutes
  • Quadriceps
  • Hamstrings
  • Core
  • Back
  • Triceps
  • Shoulders
Tips:
  • Keep your chest up and your core engaged.

 

 

10 Reverse Flies

Benefits:

  • It will help you fix poor posture by strengthening your upper back muscles.

Muscles worked:

  • Upper back
  • Rear Delts (the back part of your shoulders)

Tips:

  • Keep your back straight. Keeping your back straight will prevent you from putting too much pressure on the lower back.
  • Don’t use momentum to move the weight. Move in a slow, controlled fashion.

 

 

10 Goblet Squat

Benefits:

  • The goblet squat is great for beginners, those who can’t perform a barbell squat, or for those who are intimidated by back/front barbell squats.
  • One of the many benefits of the goblet squat is that it allows you to maintain a more upright position, which is easier on the spine.
  • It helps you improve your squat mobility.
  • The goblet squat is an excellent tool to enhance mobility and proper form, as the dumbbell/kettlebell acts as a counterbalance that allows you to sit back into the squat.

 

Muscles worked:

  • Quads
  • Calves
  • Glutes
  • Core
  • Biceps
  • Upper back

Tips: Make sure you start each rep with your core tight and tense. Keeping your core tight will keep your torso more stable and assist in creating a smoother and controlled rep. Focus on squeezing and tensing your glutes at the top of each rep, too.

 

 

30 Second Bear Crawl

Benefits:

  • Bear crawls increase hip mobility.
  • It improves your muscular endurance.
  • A plank on super-duper steroids.
  • Your core strength will shoot through the roof.

 

Muscles worked:

  • Core
  • Chest
  • Arms
  • Shoulders
  • Quads
  • Glutes
  • Calves
  • Hamstrings

Tips: Keep your butt down and your back flat.

 

 

10 Side Lunge to Halo

Benefits:

  • Increased lateral balance and stability.
  • Lunge to halos increases lower body control.
  • Easy on your knees.
  • It improves posture by targeting your glute medius (side butt), which stabilizes the hip and your upper back.
  • Lunge to halos will help Improve your core stability.
  • It improves core strength, which in turn allows you to transfer your strength throughout the body more efficiently.
  • It improves shoulder and thoracic (upper back) mobility.

 

Muscles Worked:

  • Core
  • Shoulders
  • Quads
  • Glutes
  • Hamstrings
  • Abductors (outer thigh muscles)
  • Adductors (inner thigh muscles)

Tips: When performing the side lunge, focus on bending at the hip and not at the knees.

 

 

10 Staggered Push-Ups

Benefits:

  • It improves your core strength.
  • It improves shoulder stability by making your stabilizing muscles, such as the rotator cuffs, work harder.
  • Great for developing upper body strength.

Muscles Worked:

  • Chest
  • Core
  • Shoulders
  • Triceps

Tips: Make sure to keep your core and glutes tight while performing this exercise.

 

 

10 DB RDL to Row

Benefits:

  • It improves shoulder health.
  • It improves your posture.
  • Stronger glutes.
  • It improves core strength.

Muscles Worked:

  • Upper and lower back
  • Hamstrings
  • Core
  • Glutes

Tips: While performing the row, focus on pulling with your back muscles and not your arms. I like to think a piece of string is tied to my elbows, and someone is pulling that string.

 

And there you have it! This full-body circuit workout is a much more efficient way to make sure you are hitting multiple muscle groups during your workout while also getting your heart rate up and burning calories. Make sure to review the tips above before performing each exercise. Above all, your safety is our number one priority; therefore, you should check and double-check you are performing the exercise with the correct form to avoid injuring yourself.

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