Whole-Body Short Circuit

Here is a short exercise routine for all fitness levels that works the whole body and doesn’t require much equipment. All you’ll need is a pair of dumbbells and a stop watch.

Here is how this works: I assembled four compound exercises[1] in a circuit, which you’ll perform for a short period of time, trying to do your best (as many repetitions as you can, maintaining proper form). Between each exercise you’ll have a short interval to recover and get ready for the next exercise. Beginners will have 30 seconds of work bouts intertwined with 30 seconds of rest. Intermediate exercisers will do 40 seconds of work with 20 seconds of rest. Advanced individuals can go for 50 seconds of work with only 10 seconds of rest between exercises. After completing a whole circuit, you should rest for up to three minutes and get ready to do it again. You may repeat this circuit three to five times.

IMPORTANT! Don’t forget to warm up before you start. You may walk around the block, march in place, or perform dynamic stretches for five to 10 minutes in order to prepare your body for the upcoming intense work.

 1. Squat and press

Stand in a wide stance with your toes slightly pointing out, holding a dumbbell with both hands (1). Bring the dumbbell to your chest as you squat down by bending the knees and hips until your thighs are somewhat parallel to the floor (2). Pushing from your heels, stand up and lift the dumbbell over your head (3). That’s one repetition. Repeat this movement as many times as you can for the interval you chose (30, 40 or 50 seconds). When time is up, rest and get ready for the next exercise.

2. Lunge and curl

Stand in a narrow stance (hip distance) with your toes pointing forward, and hold one dumbbell in each hand, palms facing each other (1). Step the left leg back as you rotate your wrists forward (2). Lunge down by bending the knees (as if you were kneeling down), while bending the elbows and bringing the dumbbells to the shoulders (3). Keep your upper-body aligned with your hips; don’t lean forward. Stand up and step the back leg forward, while returning the dumbbells to the initial position. Repeat this movement with the right leg and keep alternating sides until the time is up. Rest and prepare for the next exercise.

3. Crab toe touches

Sit down on the floor with the knees bent in front of you, placing the hands and feet on the ground. The wrists should be beneath the shoulders with the fingers pointing forward. Keeping the arms straight and strong, lift your hips off the floor until your lower leg is perpendicular to the ground (1). That’s your starting position. Extend the right leg and try to touch this foot with the left hand (2). Return to the initial position and then extend the left leg, trying to touch this foot with the right hand (3). Keep alternating sides until the time is up. Catch your breath and get ready to do the last exercise.

4. Kneeling push-up with glute squeeze

With your knees on the floor, get into a push-up position (1). Your body should be in a straight line from your head to your knees. Keep your core engaged at all times. Hands should be placed slightly wider than shoulder-length. Bend your elbows as you lower the chest closer to the ground (2). Using your chest and arm muscles, push your body up, while lifting the right leg with a bent-knee, squeezing the glutes (3). Place the knee on the floor and repeat with the left side. Keep alternating sides until the time is up.

After you complete this cycle, get a sip of water and rest for up to three minutes. When you are ready, start it all over again.

IMPORTANT! Don’t forget to cool down after you finish your workout. You may walk around the block for five to 10 minutes or perform static stretches in order to bring your heart rate back to resting state.