Circuit training is one of the best ways to get a quick workout in that requires little to no equipment. This workout will give you a total-body blast. Using just two dumbbells, this muscle boosting circuit will work you hard, building your chest, back and legs while burning calories quickly in the process.
Perform 10 reps of each exercise for 5 total rounds, resting only as necessary to maintain good form. Make a note of your finishing time and try and beat it every time you do this workout.
Start with your foot on the throttle to ramp your heart rate up. Drop into a press-up position. Lower your chest to the ground, pause then push away explosively, hop your legs back in and jump into the air explosively. Land and repeat.
- Hang Clean
Stand tall, holding your dumbbells at your sides, hinge at the hips to lower them to your knees. Stand back up explosively with a slight jump, using the momentum to pull the dumbbells on to your shoulders. Stand up straight, then lower under control to your sides and repeat.
- Push Press
After your last clean stop with the dumbbells on your shoulders, palms facing in. Take a breath and brace your core. Dip at the knees and use your legs to help press your dumbbells overhead. Lower under control to the ground. Repeat.
- Front Squat
After your final press rest your dumbbells on your shoulders and take a deep breath. Now, drive your hips back and sink down into a squat, your thighs parallel to the floor. Drive upward, and go again.
- Dumbbell Deadlift
Lower your dumbbells to the floor just outside of your feet, hinge down and grip them with a flat back and neutral spine. Engage your lats and stand upright, pushing up through your feet, squeezing your glutes at the top.
- Push-Ups on Dumbbells
After your last deadlift, drop into a plank position with hands on your dumbbells. With a controlled tempo, flex at the elbow, lowering your body until your chest touches the floor. Push back up explosively until your elbows are fully extended.