Why Circuit Train?
Circuit training with weights and dumbbells is one of the most beneficial things we can do for our bodies. As we get older we lose flexibility, strength, bone density, balance and so much more. Strength training is one of the most effective ways for us to combat all of the things we lose.
This circuit can be done in 20-30 minutes, saving you time, building you strength, increasing your balance, improving your mindset and more.
Bend over at the hips. Squeeze abs and glutes tight. Raise dumbbells by side, bringing elbows back and up, squeezing shoulder blades together. Lower weights back down. Repeat.
Take a wide step side to side. Make sure knee is moving in the same direction as your toes. Lower down to what is comfortable for you.
Butt Bridge/Skull Crushers:
Lie on floor, feet flat, butt elevated and tight. Raise dumbbells above you. MOVING AT THE ELBOW, lower dumbbells to side of head. Raise and repeat. Keep your body in a straight line the entire time during this exercise. 12 reps.
Reverse Lunge with Knee Lifts:
Step back with the right leg. Left leg – make sure your knee is between your toe and ankle. Lower yourself down to a 90 degree angle. When you step back up, raise knee to 90 degrees. Switch legs. Do 12 reps on each side. You can add dumbbells in your hands for added resistance.
Squats and Bicep Curls:
Stand with feet shoulder width. Dumbbells in hands at your sides. Knees track the same direction as your toes. Lower yourself down as if you are sitting in a chair. STICK YOUR BUTT OUT. Your knees should NOT go past your toes. Stand, squeezing glutes.
Now do bicep curl – moving at the elbow and elbows on your sides. Raise hands toward shoulders. Lower. Repeat plié squat and curl. During the bicep curl your palms can face up or face each other.
You can plank on your hands (high plank) or elbow plank. Make sure your body is in a straight line, squeeze abs, thighs, and glutes. Hold for allotted time. (30-45 seconds).