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4 days Ago By Susi May
Full-body workouts with weights can help you build more muscle and, as a result, help reduce the risk of injury and leave you feeling strong and empowered. But when it comes to strength training, it's not always easy to know exactly what to do. There are so many exercises out there, they all have different benefits, and there are infinite ways to put them together into a workout.
If you're short on time or want a total-body workout with weights that's ready to plug and play, let us recommend a full-body circuit workout like the one we've mapped out ahead. What Is Circuit Training? Circuit workouts are a style of training where you cycle through several different exercises that target all different muscle groups, usually without resting in between each move. Typically, you complete multiple rounds of the circuit, so you're doing multiple sets of each move.
While circuit workouts typically include strength exercises , they also get your heart rate up because you're taking minimal breaks between exercises. But the beauty of circuit workouts is that they're highly customizable. You can choose to include bursts of cardio, decide to focus on all lower body or upper body, use different pieces of equipment, or only bodyweight exercises .
The workout is your oyster. Want to give one a try? Ahead, check out a full-body circuit workout with weights consisting of nine exercises in total. If you have dumbbells, you can do the circuit workout right at home.
Full-Body Circuit Workout With Weights Equipment: We recommend using five- to 10-pound weights for this workout, but feel free to use heavier or lighter weights depending on your ability. (The PS dumbbells ($7-$20) featured in these photos are available in 3, 5, 8 and ten pounds.) Here's a guide on how to choose the right weight for your workout.
Directions: Before getting started, warm up with three minutes of light cardio and do some dynamic warmup exercises . This workout is divided into three circuits. Complete each circuit twice before advancing to the next circuit.
Take little to no rest in between each exercise and one minute of rest in between each round. Rest for two minutes after you complete both rounds of each circuit. Don't forget to cool down, stretch , or foam roll once you've finished the workout.
Circuit 1 1. Goblet squat, 15 reps 2. Deadlift with row, 15 reps 3.
Bridge with chest press, 20 reps Circuit 2 1. High-to-low woodchop, 12 reps per side 2. Reverse fly, 15 reps 3.
Split squat with overhead press, 10 reps per side Circuit 3 1. Bicep curl with side lunge, 10 reps per side 2. Lawn mower, 10 reps per side 3.
Overhead reach with leg lower, 10 reps per side Circuit 1, Exercise 1: Goblet Squat Circuit 1, Exercise 2: Deadlift With Row Circuit 1, Exercise 3: Bridge With Chest Press Take a one-minute rest, and repeat circuit one. Then, rest for two minutes before moving on to circuit two. Circuit 2, Exercise 1: High-to-Low Woodchop Circuit 2, Exercise 2: Reverse Fly Circuit 2, Exercise 3: Split Squat With Overhead Press Take a one-minute rest, and repeat circuit two.
Then, rest for two minutes before moving on to circuit three. Circuit 3, Exercise 1: Bicep Curl With Side Lunge This 10-Minute Bodyweight Workout Will Light Up Your Abs, Core, and Thighs Circuit 3, Exercise 2: Lawn Mower Circuit 3, Exercise 3: Overhead Reach With Leg Lower Take a one-minute rest, and repeat circuit three. Make sure you cool down after you've completed circuit three.
— Additional reporting by Samantha Brodsky and Lauren Mazzo Susi May is the former senior content director of PS Fitness. As a past Pilates instructor, she enjoys trying all kinds of workouts (except running). Samantha Brodsky is a former assistant editor at PS.
She uses her gymnast background to inform her sports and fitness coverage, powering through Peloton videos in her free time. Lauren Mazzo was the senior fitness editor at PS. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise.
Prior to joining PS, she worked for six years as a writer and editor for Shape Magazine covering health, fitness, nutrition, mental health, sex and relationships, beauty, and astrology..
