Embrace circular training for total body transformation
Are you looking for an effective way to shape and strengthen your entire body? Full-body circular workout may be your best ally in the journey towards fitness and better health. This dynamic and comprehensive method, which includes diverse exercises, provides a complete workout that will improve your endurance, strength and muscle tone.
One of the greatest advantages of circular training is its flexibility and adaptability. Whether you are a beginner or an experienced athlete, you can adjust the exercises and intensity to suit your current fitness level. Additionally, circular training can be extremely efficient in a short period, making it an ideal choice for people with busy schedules.
What is circular training?
Circular training is a type of exercise that combines various strength, cardio and flexibility exercises. This training method typically involves a series of exercises performed one after the other in a continuous cycle or “circuit”, with minimal or no rest between exercises.
The main idea of circular training is to work intensely and efficiently, targeting different muscle groups and energy systems of the body. Each exercise is usually performed for a certain number of repetitions or within a specified time interval, followed by the next exercise in the circuit. Once all exercises are completed, the cycle can be repeated several times.
In the following, I will guide you through a circular training for the whole body with 10 exercises that will challenge you and bring results. Prepare for a dynamic and energetic workout that will bring you closer to your fitness goals.
Circular training for the whole body with weights
Equipment:
I recommend using weights ranging from 2-4 kilograms, but feel free to adjust the weight according to your strength and comfort. If it’s too light, go heavier and if it’s too heavy, work without weights.
Instructions for Circular Training:
This circular training consists of 10 exercises. After each performed exercise, I recommend to take a 15-20 second rest to prepare for the next exercise. When you complete the entire circuit of exercises, rest for 2 minutes before starting the next round. I recommend to perform 2-3 rounds, depending on your fitness level and training goals.
After completing the workout, be sure to take time for stretching to relax your muscles, prevent injuries and improve flexibility.
Skipping rope – 2 minutes
- Hold the rope in front of you, standing upright.
- Jump lightly, lifting your heels off the ground.
- Maintain a steady rhythm of jumping.
- Breathe evenly throughout the exercise.
- Try different jumping variations (one leg, backward, forward).
Dumbbell squat to press – 12-15
- Hold dumbbells in each hand at shoulder height.
- Lower into a squat position, keeping your back straight and chest up.
- Push through your heels to return to a standing position.
- As you stand, press the dumbbells overhead until your arms are fully extended.
- Lower the dumbbells back to shoulder heigh.
Dumbbell row – 10-12
- Stand with a dumbbell in each hand, palms facing your body, knees slightly bent.
- Hinge forward at the hips while keeping your back straight, forming a slight angle with your torso.
- Pull the dumbbells up towards your hips, keeping your elbows close to your body.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the dumbbells back down with control.
Bridge with chest press – 12-15
- Lie on your back with knees bent and feet flat on the floor, holding a dumbbell in each hand.
- Lift your hips off the ground, forming a straight line from your shoulders to your knees.
- While holding the bridge position, extend your arms straight up, palms facing away from you.
- Lower the dumbbells towards your chest, keeping your elbows at a 90-degree angle.
- Press the dumbbells back up to the starting position.
Dumbbell reverse lunges with bicep curls – 10-12
- Stand with dumbbells in each hand, arms by your sides, palms facing your body.
- Step back with one leg into a reverse lunge, bending both knees to lower your body towards the ground.
- As you lunge back, curl the dumbbells towards your shoulders, keeping your elbows close to your body.
- Push through the heel of your front foot to return to the starting position, straightening your arms.
- Alternate legs and repeat the movement
Dumbbell Bulgarian split squats – 10-12
- Stand facing away from a bench or elevated surface with a dumbbell in each hand.
- Place the top of one foot on the bench behind you, laces down.
- Lower your body into a split squat by bending your front knee and lowering your back knee towards the ground.
- Keep your torso upright and your front knee in line with your ankle.
- Push through your front heel to return to the starting position.
Dumbbell plank rows – 10-12
- Start in a plank position with a dumbbell in each hand, wrists directly under your shoulders.
- Keep your body in a straight line from head to heels, engaging your core muscles.
- Row one dumbbell up towards your ribcage, keeping your elbow close to your body.
- Lower the dumbbell back to the ground with control, then repeat on the opposite side.
- Alternate rows, keeping your hips stable and avoiding rotation.
Single-leg romanian deadlift with dumbbells – 10-12
- Stand with feet hip-width apart, holding dumbbells in front of your thighs.
- Shift your weight onto one leg while slightly bending the knee.
- Hinge at your hips, lowering the dumbbells towards the ground as you lift the non-weight-bearing leg straight behind you.
- Keep your back straight and chest up, maintaining a slight bend in the standing leg.
- Lower the dumbbells until you feel a stretch in your hamstrings, then return to the starting position by squeezing your glutes and engaging your core.
Dumbbell burpees – 10-12
- Start by holding a dumbbell in each hand at your sides, standing with your feet shoulder-width apart.
- Lower into a squat position, placing the dumbbells on the floor shoulder-width apart.
- Jump your feet back into a plank position, keeping your hands on the dumbbells.
- Perform a push-up, lowering your chest towards the ground.
- Push back up to plank position and jump your feet back towards your hands.
- Grab the dumbbells and stand up explosively, lifting them to shoulder height.
- Finish by performing an overhead press with the dumbbells.
Dumbbell Russian twists – 15-20
- Sit on the floor with your knees bent and feet flat on the ground, holding a dumbbell with both hands close to your chest.
- Lean back slightly to engage your core muscles and lift your feet off the ground, balancing on your sit bones.
- Twist your torso to the right, bringing the dumbbell towards the ground next to your hip.
- Return to the center and then twist to the left, bringing the dumbbell towards the ground next to your left hip.
- Keep your core engaged and your back straight throughout the movement.
Strengthen your body, boost your energy and achieve your fitness goals!
Circular weight training for the whole body provides a dynamic and effective method of exercise that will help you achieve your fitness goals. The combination of varied strength and cardio activities ensures a comprehensive workout that will strengthen your muscles, increase your endurance and improve your overall fitness.
The flexibility of circular training allows you to adjust the intensity and weight of the exercises to suit your needs, making it accessible to everyone, regardless of fitness level. Regularly engaging in this training brings numerous benefits, including improved physical health, increased energy levels and reduced stress.
Circular training also offers a fun and dynamic approach to exercise, encouraging you to stay motivated and dedicated to your fitness goals. So, give circular weight training for the whole body a try and prepare yourself for the feeling of strength, vitality and confidence that will accompany you on your fitness journey.
