This 9-Move Full-Body Circuit Workout Hits Just About Every Muscle Group

POPSUGAR Photography | Chaunté Vaughn

Full-body workouts with weights can help you build more muscle and, as a result, help prevent 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. 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 broken up 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 and stretch once you’ve finished the workout.

  • Circuit 1, exercise 1: Goblet squat, 15 reps
  • Circuit 1, exercise 2: Deadlift with row, 15 reps
  • Circuit 1, exercise 3: Bridge with chest press, 20 reps
  • Circuit 2, exercise 1: High-to-low woodchop, 12 reps per side
  • Circuit 2, exercise 2: Reverse fly, 15 reps
  • Circuit 2, exercise 3: Split squat with overhead press, 10 reps per side
  • Circuit 3, exercise 1: Bicep curl with side lunge, 10 reps per side)
  • Circuit 3, exercise 2: Lawn mower, 10 reps per side
  • Circuit 3, exercise 3: Overhead reach with leg lower, 10 reps per side

– Additional reporting by Sam Brodsky and Lauren Mazzo

Related: This Weekly Workout Plan Is Perfect For When You’re Too Tired to Think

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