Workout 1: Quick and Easy Circuit Training

You can complete this basic full-body circuit training in seven minutes. Perform each exercise in the circuit two times through (not including the 1-minute warm-up) to reach a total of seven minutes!

What You Need: Pair of dumbbells and your body weight

Warm-Up: Walk or jog in place for 1 minute to begin!

Basic squat gif

Basic Squat (30 seconds)

Stand with feet hip-distance apart and dumbbells at either side. Look straight ahead, tighten your core, chest lifted, and sit your butt back with body weight over heels like sitting in a chair. Your knees should not travel over the toes during the movement.

Return to a standing position and continue the squat for 30 seconds.

Modification: Perform the exercise using your body weight.

Pushup

Push-ups (30 seconds)

This is a bodyweight exercise. Start in a full straight arm plank position with hands directly under your shoulders. Keep your back straight and neck neutral. Engage your core and lower body and lower down until elbows are at 90-degree angles. Exhale and push your body to start position maintaining a neutral spine from head to toe through the movement.

Continue the exercise for 30 seconds.

Modification: Perform push-ups from your knees and pace yourself through the exercise.

Bend with weights

Deadlift With Dumbbells (30 seconds)

Stand with feet hip-width apart, hold dumbbells in front of hips, palms facing thighs. Tighten your core and keep back straight as you bend forward at the hips (don’t arch your back). Imagine pushing your butt back to cause the dumbbells to lower in front of your legs. Knees will bend slightly during the movement. Pause briefly when dumbbells reach your knees or torso is parallel to the floor.

Tighten your core and glutes, exhale as you bring your body back to an upright position. Maintain a neutral spine during the entire exercise and keep dumbbells close to your body.

Continue the exercise for 30 seconds.

Modification: Practice the movement without dumbbells until you feel comfortable with your form. Discontinue the exercise if you feel low back pain/discomfort.

Arm raises with dumbbells

Shoulder Front Raises (30 seconds)

Stand with feet hip-width apart resting dumbbells in front of thighs. Tighten your core, keep your shoulders back and down, and lift dumbbells slowly in front of you to shoulder height. Lower the weights with control back to start position. Avoid swinging the dumbbells during the movement.

Continue the movement for 30 seconds.

Modification: Perform the exercise by lifting one dumbbell at a time for alternating front shoulder raises. 

Biceps curls

Biceps Curls (30 seconds)

Stand with feet hip-width apart. Hold a dumbbell in each hand, palms facing up. Tighten your core, look straight ahead, keep elbows close to the body, and lift weights toward your shoulders with control. Slowly lower the dumbbells to start position. Avoid swinging the weights during the exercise.

Continue the exercise for 30 seconds.

Modification: Perform the exercise lifting one dumbbell at a time for alternating bicep curls.

Overhead triceps extension

Overhead Triceps Extension (30 seconds)

Stand with feet shoulder-width apart. Hold a single dumbbell in both hands in front of you. Tighten your core and raise the dumbbell overhead until arms are fully extended. Keep arms close to your head and with control, bend at the elbows, lowering the weight behind your head. Avoid flaring elbows out as you lower the weight.

Lift dumbbell to start position over your head and continue the reps for 30 seconds.

Modification: Perform the exercise seated on a chair, bench, or stability ball.

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