Total Body Circuit Workout

Total Body Circuit Workout

The total body circuit workout is a staple of my fitness program design for building strength, endurance, and power.

This is especially true as many of my clients prepare for recreational and physical activities that require total body movement, rather than individual muscle isolation.

Here are a few examples:

  • 5K races
  • Triathlons
  • Marathons
  • Ultramarathons
  • Obstacle course races

This week's workout can be performed with:

  • A single pair of dumbbells

Continue reading this article or skip ahead to the total body circuit workout.

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Movement > Muscles

Clean and Jerk Exercise

The muscles of our bodies don't move in isolation in our daily activities. Rather, they function through a series of compound movements.

  • Going for a walk
  • Getting in and out of the car
  • Picking up your kids or pets (if you have fur babies)

To perform each of these movements, we don't tell ourselves to activate only one muscle, completing its task, before activating the next. Rather, we experience a sort of muscular multi-tasking that allows us to perform complex movements efficiently and with several muscles activated at once.

What's the Result of Prioritizing Compound Movements?

Workout efficiency is improved as total muscle activation is increased. In a single workout, you'll get more done in less time. And, through consistent training, more significant results can be experienced more quickly.

Do You Ever Program Isolation Exercises?

It's exceptionally rare that I include isolation, or single joint, exercises in my program design. However, there are times when these exercises can present benefits.

  • When addressing a muscular imbalance
  • When preparing for bodybuilding competition
  • When returning from injury or surgery and after Physical Therapy

If you're not involved in any one of these, it may not be in your interest to include single joint exercises in your workouts.

Now that you know more about training movements instead of isolating muscles, let's get to your total body circuit workout!

Disclaimer

As detailed in our Terms of Service and Privacy Policy, by engaging in any physical activity or exercise program with Adelante Fitness, you acknowledge and agree that you have consulted with your medical professional and have obtained medical clearance to participate. The workouts and training programs shared on AdelanteFitness.com and in our newsletter contain only recommendations and are intended to be used for educational purposes only. Actual exercises, volumes, and intensities are undertaken at the user's sole discretion and are performed at the user's own risk. Adelante Fitness LLC makes no express or implied warranties regarding this content.

Here's Your Total Body Circuit Workout

Dumbbell Set

Total Body Circuit Workout with Dumbbells

5-Exercise Dumbbell Complex Workout

For this workout, you'll need a single set of dumbbells. Here are the 5 exercises of the total body dumbbell complex.

  1. Plank row (6 reps total, 3 per arm)
  2. Reverse lunge (12 reps total, 6 per leg)
  3. Squat to press (6 reps)
  4. Squat (6 reps)
  5. Squat jump (6 reps)

Description

Perform 6 repetitions of each exercise for 4-6 rounds of the circuit. Take zero rest between exercises, and 60 seconds between rounds.

Exercise Cues

Plank row. Start in a plank position with a dumbbell in each hand, palms facing each other. Your feet should be slightly wider than shoulder-width apart for stability. From this position, keep your body in a straight line from head to heels. Perform the row by pulling one dumbbell up toward your hip, keeping your elbow close to your body. Lower it back down slowly and repeat on the other side. That's one repetition per side. Ensure you keep your core tight and hips level throughout the movement.

Reverse lunge. Stand tall with a dumbbell in each hand, arms relaxed at your sides. Take a step back with one leg and lower your body until your front knee is bent at about 90 degrees and your back knee lightly taps the ground. Push through the heel of your front foot to return to the starting position. Repeat on the other side. That's one repetition per side. Focus on maintaining an upright torso and engaging your core for balance.

Squat to press. Hold a dumbbell in each hand at shoulder height with your palms facing each other. Stand with your feet shoulder-width apart. Perform a squat by pushing your hips back and bending your knees until your thighs are parallel to the ground. As you stand back up, press the dumbbells overhead. Lower the weights back to your shoulders as you return to the squat position. That's one repetition. Keep your core engaged throughout the movement.

Squat. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing each other. Perform a squat by pushing your hips back and bending your knees until your thighs are parallel to the ground. Keep your chest up and your weight on your heels. Push through your heels to return to the starting position. That's one repetition. Focus on maintaining appropriate form to protect your knees and back.

Squat jump. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. Perform a squat by pushing your hips back and bending your knees until your thighs are parallel to the ground. Explosively jump up, reaching as high as you can. Land softly and immediately lower back into the squat position. That's one repetition. Make sure to absorb the impact with your legs and keep your core engaged.

Recommendations

This circuit can be performed anywhere within your routine - beginning, middle, or end. We recommend placing it after a general warm-up, as a finisher, or as a complete workout when pressed for time.

Benefit

This 5-exercise circuit is designed to target multiple muscle groups, boost cardiovascular fitness, and enhance overall strength. By combining plank rows, reverse lunges, squat to presses, squats, and squat jumps with minimal rest, the circuit keeps your heart rate elevated. It's suitable for all fitness levels, offering a balanced approach to strength training that can be adjusted to meet individual goals. The mix of upper and lower body movements ensures a comprehensive workout, helping to build muscle and improve endurance.

Questions or Stories

Have a question about this workout? Did you give it a try and want to tell us how it went?

Share your question or story here!

Disclaimer:
This training program contains only recommendations and is intended to be used for educational purposes only. Actual exercises, volumes, and intensities are undertaken at the user's sole discretion and are performed at the user's own risk. Adelante Fitness LLC makes no express or implied warranties regarding this content.

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Yours in fitness,
Boh

David Bohmiller

David Bohmiller, MBA, MS, CSCS, TSAC-F
Founder and Lead Trainer at Adelante Fitness LLC
(He/him/his)

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