Posted on February 06, 2019 by Alex Parry

Think circuit training is just for classes and cardio development, think again!  Here’s a 5 exercise full body strength circuit workout designed to build real strength in every major muscle group.  You’ll rest for 20-30 seconds between exercises, and for 3-4 minutes between circuits.  Enjoy!

1.   Squat – 10 reps

The King of all exercises, this one is guaranteed to build strength and size in your legs, plus it’ll raise your heart rate pretty nicely too.

2.  Barbell Shoulder Press – 10 reps

A great upper body strength builder.  Make sure you move your head back out of the way and then push it through once the bar has passed.

3. Dumbbell Chest Press – 10 reps

Another great upper body strength and size builder.  You’ll be using dumbbells to keep the session logistically manageable in terms of equipment and space.  Use a dumbbell weight that you can safely support and maintain good form with.  If the weight is too easy you can always add a couple of extra reps.

4.  Incline Prone Dumbbell Row – 10 reps

Since you’ve just done two pushing type movements it makes sense to add a pulling type movement as well.   Lie face down on an incline bench and row 2 dumbbells simultaneously.  Really try to think about pulling your elbows back and up to engage your lats.

5. Barbell Lunges – 5 reps each side

A lovely leg exercise that can help to keep your leg strength balanced and prevent any asymmetries.   Plus it’s super challenging after the previous 4 exercises.  You can either do all 5 reps on one side then switch, or you can alternate each rep until you reach 10 total reps.

Once you’ve finished the circuit, rest 3-4 minutes and repeat.  2 or 3 circuits is a great workout, and can be completed in 20-30 minutes.  Just make sure you leave a few minutes to warm up at the start and a few minutes to cool down at the end.

For an altogether different type of circuit, click here!

Have fun, and let us know how you get on.