If you’re looking for a full body circuit workout at home that you can do, there are plenty of options available. You can find workout programs online or in fitness magazines that will give you all the guidance you need.
Full body circuit workout at home
To get started, all you need is a few basic pieces of equipment, such as dumbbells, a stability ball, and a resistance band. With this equipment, you can perform a variety of exercises that work all the major muscle groups in your body.
Circuit training is a great way to get a full body workout because it allows you to move quickly from one exercise to the next, keeping your heart rate up and burning more calories. Plus, by working for different muscle groups in succession, you can keep your muscles guessing and avoid plateaus.
1. Shoulder press to squat
To work the lower body, the squat-to-shoulder press exercises the upper body as well. The exercise works the quadriceps, hamstrings, and glutes in the lower body as well as the shoulders, triceps, and chest in the upper body.
- As you stand with your feet shoulder-width apart, press your heels up to stand and perform the squat-to-shoulder press. Start by standing with your feet shoulder-width apart.
- Pressing the weights to your shoulders, raise your arms overhead, then lower them back down, squat, and repeat.
2. A lunge followed by a single-arm row
It is a great exercise for toning the legs and arms when you perform the lunge to single-arm row.
- As you stand with your feet hip-width apart, take your right leg and lower it into a lunge.
- As you lunge, reach your right arm to the ground.
- After rowing the weight to your chest, keep your elbow near your body as you return to the starting position. On the other side, repeat the exercise.
3. Bicep curl to deadlift
In order to develop strength and size in the upper body, the deadlift to bicep curl exercise is a great choice. You can perform the exercise with a barbell, dumbbell, or both, and with either arm.
- Stand with your feet hip-width apart and your knees slightly bent to begin the exercise.
- Then bend down and grasp the barbell/dumbbell with an overhand grip while keeping your back straight.
- As you lift the weight, keep your core engaged and your back straight.
- After the weight reaches your thighs, curl it up to your chest, then lower it back to the starting position.
- Repeat as many times as you like.
4. Upright Row to Curtsy Lunge
During the Curtsy Lunge to Upright Row, you can work your lower body as well as your upper body at the same time.
- Using your right foot behind your left leg, lunge to the left while reaching your right hand down as you lunge.
- Ensure that your feet are shoulder-width apart when you begin in a standing position.
- Using your left leg, push off and stand up, bringing your right leg up to your chest while rowing your right arm.
- Repeat on the other side after returning to the starting position.
5. The bridge to headbanging
The bridge to headbanger is a breakdancing move that transitions from being upright to being a headstand. The move is executed by kicking your feet up into the air and over your head after placing your hands on the ground.
- To land on a headstand, you must push off the ground with your hands after your feet are over your head.
- The move can be performed in one fluid motion or in smaller movements. If done correctly, the bridge to the headbanger is an impressive move.
- This move requires a lot of upper body strength and balance. You may want to practice this move with a spotter if you are new to breakdancing.
- You will be able to impress your friends with your breakdancing skills when you master the bridge to headbanger!
6. Plank jack to pushup
It is an excellent exercise to increase your heart rate and challenge your upper body strength.
- Begin with a pushup, then lower yourself to a low plank position.
- Upon landing, jump your feet out to the side, then back in while maintaining a low plank position.
- Repeat the pushup position. This is an excellent exercise for increasing your upper body strength as well as getting a quick workout.
7. Pike with a Russian Twist
The mat should be placed on your knees while you are seated.
- Lean back and lift your feet a few inches from the floor, balancing yourself on your butt.
- In the same way that you would hold a ball at your navel, twist your torso left, right, and left.
- Return to the center, and extend your arms.
- Do 10 to 12 repetitions by bringing your arms back to your navel and twisting to the right, left, right, left, and center.
8. Goblet squat
The goblet squat may look easy, but don’t be fooled – this exercise is a great way to challenge your lower body.
- Whenever you hold a weight close to your chest, you are forced to use your legs and glutes to drive the movement instead of your arms.
- Due to this, the goblet squat is an excellent exercise to help strengthen your lower body.
- As well as providing a great challenge for your core muscles, the goblet squat is a great choice for those looking for a total body workout.
9. Deadlift with row
In order to build strength and power in the lower body and back, the Deadlift with row exercise can be performed with barbells or dumbbells.
- Standing with your feet hip-width apart and your knees slightly bent, you should grasp the barbell/dumbbell with an overhand grip while bending forward at the hips.
- As you stand up straight, row the barbell/dumbbells to your chest as you lift the barbell/dumbbells up to your thighs.
- Repeat this exercise by lowering the barbell/dumbbells back to your thighs.
10. Overhead reach with leg lower
You can target your shoulders, chest, and triceps as well as your quads, hamstrings, and glutes with an overhead reach with your leg lower, which is a great exercise for both the upper and lower body.
- Start in a standing position with your feet shoulder-width apart.
- Reach your right arm overhead and lower your left leg behind you.
- Bend your elbow and position your hand behind your head.
- Keep your core engaged and squeeze your glutes as you return your left leg to the starting position.
- Repeat the exercise on the other side.
Conclusion
It is possible for you to fit in a workout in the morning or at night, even if it is for only 10 minutes, even if you have a busy schedule. Please read our blog today for tips and tricks that will help you get the most out of your time while still getting a great workout. We hope this blog has been helpful to you, and we would love to hear your thoughts! Please don’t hesitate to contact us at any time at ___. Thanks for taking the time to read this article!