Dumbbell Circuit Workouts

Circuit workouts are an excellent format for strengthening all your major muscle groups. Because they incorporate various exercises, you don’t have to worry about overloading any one muscle. The ever-changing routine can also help keep boredom at bay. Introducing dumbbells to your circuit can change it up even more by increasing the resistance and intensity of each exercise. Dumbbells are also extremely versatile and can be used to do a variety of exercises for a full-body workout.

  1. Circuit Workout

    • According to the American Council on Exercise, a circuit workout typically includes eight to ten different stations. A specific exercise is performed at each station. Circuits may include whatever you want, for example, elements of cardio or strength training or a combination of both to target specific muscle groups. Most circuits involve doing each exercise for a certain length of time or a specific number of reps, with 15 to 30 seconds of rest in between each exercise. For example, a circuit using dumbbells might include 10 different exercises, with two minutes or 10 to 15 reps dedicated to each one, and then a short period of rest in between each exercise.

    Shoulders and Arms

    • Dumbbell exercises targeting your deltoids, rotator cuffs and other shoulder muscles help stabilize your upper body while adding bulk to your arms – specifically, your biceps and triceps. As part of a circuit, you could include rows, presses, kick-backs and raises that all rely on dumbbells for resistance. One-arm rows are done by raising the weight to shoulder height with bent elbows and presses are done by fully extending the arms overhead. Raises are similar, but the weight is usually just lifted to shoulder height. Work the triceps with dumbbell kick-backs, which are done by leaning over onto a bench with one leg and arm. Bend your other arm at the elbow and extend it back to complete one rep. If you’re doing 10 exercises in your dumbbell circuit, choose only three that target the shoulders and arms so you don’t overwork these muscles.

    Core

    • Dumbbells will add a surprising amount of resistance and intensity to core exercises, and some of the most effective include dumbbell drags, chops, Russian twists and leg raises. To do a drag, lie on your back with your arms at your sides and legs raised to the ceiling. With a dumbbell in each hand, raise arms to the ceiling, then lower and repeat. Chops and Russian twists work the obliques, or side abdominals, and involve twisting your torso while you move the weight from side to side. For a leg raise, lie on your back and place one weight securely between your feet. Raise your legs toward the ceiling, then slowly lower and repeat. For a 10-exercise circuit, devote four exercises to the core muscles, which help your balance and stability, as well as provide power to your other muscles.

    Lower Body

    • Squats and lunges, which focus on your hamstrings, quadriceps and glutes, may involve using added resistance from dumbbells. To do a squat, bend at the knees and drop your butt down and back until your legs are parallel to the floor and then return to a standing position all while holding a weight in each hand. Do forward and rear lunges with a dumbbell in each hand. Step one leg forward or back, bending at the knees and dropping the back knee to the floor and then return to standing. Include three lower body exercises in a circuit with 10 dumbbell exercises.