If you love to train — which is the best reason to exercise — let’s get to the fun stuff... How it Works This workout features a 9-move whole body circuit using a pair of 15-20 pound dumbbells or kettlebells (or whatever pair of weights you have access to). You do each move for as many quality reps as you can in a minute with no more than 20 to 30 seconds of rest between moves. After completing each move in the circuit, rest 1 to 2 minutes. That’s 1 round. Do 3 to 5 rounds.
What I love about this routine is you only need a pair of dumbbells/kettlebells and you can ensure steady gains all over your body by gradually progressing to a heavier pair of weights over time. Although if you only have access to a single pair of dumbbells, you can progressively complete more reps within each minute and/or more total reps each session to stimulate more lean muscle mass.
Of course, you can adjust the weight up or down based on your current fitness level and equipment access.
How do you know if you’re picking the right weight for the full circuit?
If you’re able execute moves 1 to 5 for a minute without needing to rest/pause too much (you want to a hit a minimum of 6 to 8 reps), then you will be able to complete moves 6 to 9 without a problem.
Twisting Biceps Curl
Modified Upright Row
Rear Foot Elevated Hip Hinge
Overhead Press
Front Squat
Bent Over Row
Pushup
Rear Foot Elevated Split Squat
Skier Swing
Notes and Tips
This is not a workout that is part of any particular training plan. It’s designed for days where you just feel like getting some sweat, having a little fun, or shocking your system.
Before you begin this workout, please do a quick warmup or some mobility exercises. You want your body to be prepared.
If at any point you can’t perform the exercises for a full minute, do as many as you can with great form, then rest, and move on to the next exercise.
*Be sure to tag #chicagofitperformance if you take it on! If you are looking for coaches to help you change your body and lifestyle? Apply for a STRATEGY SESSION HERE (no strings attached other than you’re serious and committed to making a change) and go over where you are, your goals, and the steps needed to get you to your goals.