Looking for a simple circuit you can easily smash out at the gym? This carefully crafted full-body circuit workout is designed to target major muscle groups, enhance your cardiovascular endurance, and leave you feeling accomplished and revitalised.
Before we dive into the heart-pounding routine, let’s make sure you have everything you need. Grab a pair of dumbbells and get ready! You may want to roll out an exercise mat depending on your space.
First things first: warm-up
To prepare your body for the workout ahead, start with a 5–7-minute warm-up session. Engage in light cardio activities like jumping jacks, brisk walking, or jogging in place. This helps elevate your heart rate, increase blood flow to your muscles, and get you mentally focused for the upcoming circuit.
This circuit is a blend of strength and endurance exercises, carefully chosen to engage multiple muscle groups and leave no muscle untouched.
Perform each exercise for 12-15 repetitions before seamlessly transitioning to the next. Once you complete the entire circuit, take a well-deserved 1–2-minute rest, and then repeat the circuit for a total of 2-3 times.
Exercise 1: goblet squats
Start strong with goblet squats. Hold a dumbbell close to your chest as you lower into a squat position. This compound movement engages your quadriceps, hamstrings, and glutes, contributing to strong and shapely lower body muscles.
Exercise 2: push-ups
Next up are push-ups, a classic upper body exercise. Whether you perform them on your toes or modify with knees on the ground, push-ups target your chest, shoulders, and triceps. Feel the burn as you build upper body strength and definition.
Exercise 3: bent-over rows
Grab those dumbbells again for bent-over rows. Hinge at your hips, maintain a flat back, and engage your back muscles as you lift the dumbbells towards your hips. This exercise enhances your back’s strength and posture while promoting a sculpted upper body.
Exercise 4: step-ups
Elevate your heart rate and work your lower body with step-ups. Using a sturdy bench or platform, step up and down with control. This movement targets your quadriceps and glutes, providing you with powerful and toned legs.
Exercise 5: plank
Engage your core and challenge your stability with the plank. Hold a solid plank position for 30-45 seconds, feeling your core muscles working to keep your body aligned. Planks are fantastic for building a strong core foundation.
Recharge with a soothing cool-down
As you complete the circuit, it’s crucial to allow your body to recover. Dedicate 5-7 minutes to a thorough cool-down session. Focus on stretching your legs, shoulders, and core to improve flexibility, prevent muscle tightness, and promote relaxation.
Join the Movement at Fernwood
This full-body circuit workout is just a taste of the exciting and transformative sessions and classes Fernwood has on offer.
Every Fernwood membership includes premium group fitness classes, beautiful gym floors stacked with the latest strength and cardio equipment, and so much more.
For more great health, fitness, nutrition and wellness tips and tricks, explore our blog here.
