When I workout, I really love to circuit, and to superset. Focusing on different muscles while exercising this way allows you to still be able to lift a heavier weight, while keeping your heart rate up from the heavy lifting, and lack of rest.
Circuit workouts, along with supersets, allows you to be able to move from one exercise to another, without resting. This is really good if you’re looking to keep calories burned high to get some body fat burning. 🙂
This workout is a circuit workout, which uses dumbbells and it works your back, shoulders and biceps.
I did this workout at the gym, but if you have the dumbbells you can definitely do this at home. If you don’t have dumbbells, but you own kettlebells, you can use them instead, as these exercises can also be done using a kettlebell. It took me around 20 minutes to complete and afterwards, I had quite the shoulder pump going on. 🙂
I used 30lb dumbbells for the bent over rows and upright rows, and 15lbs for the hammer curls.
+ Exercise Mat
Complete the following circuit of exercises in the exact order below. Repeating the circuit for a total of five times.
After completing one circuit round, rest up to 60 seconds, drink some water and continue with your workout.
20 Single Arm Bent Over Rows
20 Kneeling Hammer Curls
50 Plank Shoulder Taps
15 Upright Rows
I know, I’m not actually working with the correct size dumbbells that I used in the workout, but at home I don’t have anything available higher than a 8lb dumbbell. I have a pretty sweet squat rack and olympic style weight set, but it’s not set up at the time being because I don’t have the extra room for it. After moving to my current home, about two years ago, I really became more of a gym rat, and less of an at home workout girl. I definitely love to lift weights, it’s truly where my heart is, but still, some of the bodyweight workouts, or circuit workouts I do at home end up being pretty killer.
It’s funny how when I lift really heavy in the gym, I can’t stop smiling about it. I feel good. I feel strong. Then when I go home and I can’t bust out 50 push ups without resting, I feel silly. How did I seriously bench 145lbs but I can’t do 50 push ups?
This is the true reason why I love to mix up my workouts. I don’t want to be strong in one specific area, I’d rather be flexible and be strong in all areas. 🙂
Where do you often do your workouts?
Are you a lifter? A cardio bunny? A yogi? or do you enjoy all aspects of fitness?