The Power of Circuit Training
Circuit training with weights is an effective way to increase your metabolism, tone your body, feel powerful and build your self-confidence.
Circuit training is a great way to get through a workout quickly because you don’t need a lot of rest between sets as you are moving from one exercise to the next, while working different body parts. This allows your heart rate to stay up and you get cardio in while doing strength training.
This circuit training workout has 4 functional moves to it. You are really getting 8 exercises within 4.
Butt Bridge with Chest Press:
Lie on floor, feet flat, butt elevated and tight. Raise dumbbells above you. Bend elbows to 90°. Press arms up, palms facing forward. Lower elbows toward floor, repeat pressing up. Keep your body in a straight line, with your butt squeezed the entire time during this exercise. 12 reps.
Plié Squat with Bicep Curl and Shoulder Press:
Stand with feet wider than shoulder width. Dumbbells in hands in front. Knees track the same direction as your toes. Lower yourself down. Stand, squeezing glutes. Now do bicep curl – moving at the elbow and elbows on your sides. Raise hands toward shoulders, press hands toward ceiling. Lower dumbbells to shoulders and then down. Repeat plié squat, curl, and shoulder press. During the bicep curl your palms can face up or face each other.
Bent Row to Plank:
Bend over at the hips. Squeeze abs and glutes tight. Raise dumbbells by side, squeezing shoulder blades together. Lower weights back down. Step down to plank position with dumbbells in hand. Keep abs and glutes squeezed while in plank. Step up to standing and repeat. This is not a fast-moving exercise. Be deliberate in each movement.
Alternating Reverse Lunge with Twist:
Step back with your right foot. Lower knee towards the floor. Your LEFT knee should be between your ankle and toes. Raise dumbbell to shoulder level and twist to the LEFT. Alternate sides and repeat. 1 rep = left and right lunges with the twist.
Perform 4 sets of each, 12 reps each. Keep moving from exercise to exercise. Rest as needed. Drink plenty of water throughout your workout.
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