Total body circuits have been a trend in the past few months and yet with a plausible reason. Those who have been working on their fitness have found it hard to find an all-inclusive model in the past. By doing total body circuits, you’ll be able to fire up your back, hamstrings, and glutes, and dive into bodyweight moves infused with boxing flavor, thus solving the problem of all non-inclusiveness.
Total Body Circuits Workout: Benefits
When you do this 3 times a week, resting at least one day between sessions thus giving time to your body to recover, you’ll be able to see those bumpy muscles which you yearn for. Those muscles look really yummy and enticing yet not everyone can do it with the conventional gym techniques even with proper dedicated routines. In total body circuit workout model, your worry about being unable to bring that hard flesh out can be permanently solved.
Don’t forget to go for a 20 minute run on your off days. Aight, let’s get on to the topic.
Total Body Circuits Workout: T H E WA R M U P
Start with 30 seconds of jumping jacks, then do 30 seconds of high knees,
running in place while driving your knees upward. Then do 1 Spider-Man
T-spine stretch (see below) on each side. Rest 30 seconds. Repeat twice.
Spider-Man T-Spine Stretch
Start in a pushup position.
(a). Step your left foot to your left hand. Keep your right leg straight; squeeze your right glute hard
(b). Press your left arm into your left leg. Reach your right arm toward the ceiling feeling the stretch in your back and abs. Step your left
foot back to pushup position. That’s 1 rep.
Total Body Circuits Workout: T H E W O R K O U T
Do this workout as a circuit, resting 30 seconds each between exercises. Rest 2 minutes between rounds. Do 4 rounds. Use dumbbells that you can lift easily.
- Bent-Over Row
Stand holding dumbbells at your sides, core tight. Hinge forward at the waist and push your butt back until your torso is nearly parallel to the floor. Let the dumbbells hang naturally. This is the start. Keeping your core tight, row the dumbbells toward your rib cage. Pause, then return to the start. That’s 1 rep; do 20.
Buying new dumbbells, try these
Start standing and hold dumbbells at your sides, core tight, shoulder blades squeezed, and feet hip width apart. Hinge forward at the waist and push your butt back, lowering your torso. Lower until your torso is parallel to the floor or you feel your hamstrings tighten—whichever comes first. Pause (b),
then straighten up, squeezing your glutes. That’s 1 rep; do 20.
Reverse Lunge to Overhead Press
Start standing with a dumbbell at your left shoulder and core tight. Step back with your right leg and lower into a reverse lunge, keeping your chest up (a). Once your left thigh is parallel to the floor, pause, stand, and then press the dumbbell overhead (b). Return the weight to your shoulder. That’s 1 rep. Do 10 per side.
One thing to be noted here,
“Stop lowering before your back knee touches the floor. Doing so will challenge your leg muscles to continue firing.”
Start in pushup position, core tight and glutes squeezed, hands directly below your shoulders. Bend at the elbows and shoulders, lowering your torso until your chest is an inch from the floor.
Pause, then push back up. That’s 1 rep; do 20.
Burpee to Punch Combo
Start standing in one motion, place your hands on the floor, get in pushup position, and do a pushup (a). Stand quickly and throw 6 punches
at the air. Start with 2 jabs and 2 hooks (b). Finish by throwing 2 uppercuts (c). That’s 1 rep; repeat reps for 60 seconds.
“Think of each punch as an opportunity to strengthen your abs. Rotate through your hips and be powerful.
Start in pushup position, core and glutestight, eyes on the floor directly
below. Keeping your core tight, lift your rightfoot, driving your right knee to your chest. Return your right foot back to the floor and quickly repeat on the left. Continue alternating, picking up speed as you go. Repeat for 60 seconds.
How do you like these techniques? Comment below. I would love to know if these work out for you as they did for me.