Dumbbell (At-Home) Circuit Workout
Good morning! It’s quite the chilly one up here in Michigan. I’ve said it before and I’ll say it again… anything under zero degrees is just not okay. Get your stuff together, February.
As you can probably imagine, I haven’t been doing much outside since we arrived back home from warm and sunny Texas earlier this week. I consider it to be a good day if Roadie and I brave the quarter mile walk down to the mailbox and back!
In need of something to warm me up and get my blood pumping at home, I turned to a fast-moving dumbbell circuit workout I put together on Tuesday evening.
This workout includes a mix of pulling, pushing, core, and reactive exercises to strengthen and tone the entire body. All you need is a medium set of dumbbells and a good playlist to get you through three circuits in 30 minutes!
Just like any workout posted on the blog, please listen to your body if you decide to give it a try. If you need to rest between exercises, rest. If you need water, grab it!
Video & Exercise Breakdown
• plank hold
Get into a plank position on your elbows and toes.
Make sure your hips are in line with your shoulders, your elbows are under your shoulders, your legs are straight, and your core is tight. Hold this position tight anywhere from :30 to 1 minute without letting your back round or arch. You can always drop your knees to modify.
• floor bridges
Start by lying on your back with your legs bent and feet flat on the floor. They should be about hip-width apart. Arms should be resting by your sides with the palms facing the ceiling. Squeeze your glutes to lift your hips and hold the position for about 2 seconds. Stay on the heels of your feet and keep squeezing your glutes. Slowly lower your hips without touching the floor and repeat.
• push-ups
Get on the floor and position your hands slightly wider than your shoulders. Raise up on your toes. Keep your body in a straight line from your head to toe without dropping your middle or arching your back. Before you begin the push-up, contract your abs and keep your core tight. Think of pulling your belly button towards your spine.
• squat jumps
Start with your feet a bit wider than your shoulders and your hands on your hips. Stand tall, then come down into a squat position with your thighs slightly higher then your knees. Quickly push yourself up into the air (your body should be straight), then land in the squat position and pause for a moment before repeating. You can always modify to stationary squats if you’re unsure of the technique.
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(You can also choose to do one arm at a time and use a bench for support, if you’d like.)
Start with a dumbbell in each hand and your feet planted one in front of the other. Keep your back straight with a slight bend in the knees and bend forward at the waist so your torso is almost parallel to the floor. Keep your head up! Pull your arms tight to your sides and also parallel to the floor. Keep a 90-degree angle between your forearm and upper arm throughout the duration of the exercise. Use your triceps to lift the weights until the arm is fully extended, briefly pause, then return to the starting position.
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If you don’t have a jump rope or feel comfortable using one, you can also do air jumps without the rope!
• lateral lunges
Start standing straight. Step out to the right and shift your body weight over your right leg, squatting to a 90 degree angle at the knee. The objective is to try to get low enough to “sit down” (squat), keeping your back as upright as possible. Push off and bring your right leg back to the center. This is one rep. Remember to keep your weight on your heels. Hold out your arms in front of you to help with balance! You can alternate sides or do 10 reps on the right, then 10 reps on the left.
• side plank rotations
Side elbow planks are challenging as it is, but adding the twist also works your obliques and shoulders.
Start in a side elbow plank on your side. Keep your legs straight and feet stacked on top of one another. The modified version of this exercises is to unstack the feet by putting one in front of the other or placing the bottom knee on the ground. Make sure your elbow is directly under your shoulder and keep your weight there. Place your right arm behind your head and inhale. Keeping your core locked tight, rotate your chest towards the floor and bring your right elbow towards your left hand and exhale. Return to starting position for one rep.
Complete 12 reps, then switch sides.
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Start by lying flat on the floor, arms and legs straight with your palms facing the ceiling. Contract your glutes and the muscles of your lower back, and raise your head chest, and arms off the floor. In this position, your hips knees and feet are touching the floor. Rotate your palms to face the floor, hold for a couple of seconds, then return to starting position for one rep.
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I hope you enjoy the workout if you decide to give it a go. I might just turn to it again later today after I get home from teaching at the gym. It’s a good one!
Have a wonderful Thursday, friends!
Disclaimer: Although I am a certified personal trainer, I am not necessarily your personal trainer. The workouts I post are what work best for me and might not be the right type of exercises for you. I always recommend consulting a doctor or health professional before making changes to your diet and/or fitness routines. <3
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