Elevate Your Strength with these Body Circuit Workout Routines
Start your body circuit workout routine on the right note by giving yourself the time to prepare. Begin with 5–10 minutes of light cardio. This could be a brisk walk, a jog, or even a dance party in your living room! Follow that with dynamic stretches like leg swings, arm circles, or torso twists to warm your body up and get ready for movement.
When you finish the workout, take a few minutes to cool down. Light cardio (like walking or gentle jogging) will help bring your heart rate down safely. Then stretch it out, focusing on the muscles you worked hard, to promote recovery and flexibility.
What You’ll Need:
- A Kettlebell or Dumbbell
- A Bench or a Step Platform
You’ll complete this workout in circuits, performing each body circuit routine three times with the best form you can achieve. Take each movement one step at a time, but aim to move at a steady pace to keep your heart rate up. Once you’ve finished a body circuit, you can take 60–90 seconds to restYou’ll complete this workout in circuits, performing each circuit three times with the best form you can achieve. Take each movement one step at a time, but aim to move at a steady pace to keep your heart rate up. Once you’ve finished a circuit, you can take 60–90 seconds to rest before moving on to the next one. And if you’re up for a challenge, why not time yourself and try to beat your own record next time?
Let’s Keep Pushing!
As you continue with this body circuit workout, remember to challenge yourself and push beyond your limits. By doing so, not only will you improve your physical strength and endurance, but you’ll also build mental resilience and confidence. Don’t be afraid to add more weight or reps as you progress through the circuits – embrace the burn and use that as motivation to keep pushing forward.
Listen To Your Body
While it’s important to push yourself, it’s equally important to listen to your body. If a certain exercise in the circuit workout is causing pain or discomfort, don’t ignore it. Instead, modify the movement or take a break if needed. Remember, fitness is about improving your health and well-being, not causing harm to your body.
Pay attention to how you feel before, during, and after your body circuit workout. If you’re feeling fatigued or sore, it may be a sign that you need to take a rest day or switch up your routine. Don’t compare yourself to others in the gym – everyone’s fitness journey is unique and what works for someone else may not work for you. Focus on listening to your own body and making choices that support its needs.
Find Your Why
Motivation is key when it comes to staying consistent with your fitness body circuit workout routine. Finding your “why” can help keep you motivated even on days when you don’t feel like working out. Maybe you want to improve your overall health, have more energy, or set a good example for your loved ones. Whatever your reason may be, it’s important to regularly remind yourself of why you started on this fitness journey.
Set Realistic Goals for Your Body Circuit Routine
Setting goals for yourself can help give direction and purpose to your body circuit workouts. However, it’s important to make sure that these goals are realistic and achievable. Setting unrealistic goals can lead to disappointment and discourage you from continuing with your fitness routine. Start small and gradually increase the difficulty as you progress.
Celebrate Your Progress
It’s easy to get caught up in the end goal and forget about all the progress you’ve made along the way. Take time
Body Circuit 1 (3 Rounds):
- 15 Kettlebell or Dumbbell Swings: Focus on driving the movement with your hips, not your arms. Keep your core engaged and your back straight.
- 15 One-Arm Rows (Per Side): Hinge slightly forward, holding the weight in one hand. Pull your elbow back as if you’re starting a lawnmower, making sure your shoulder doesn’t round forward.
- 15 Bench or Floor Dips: Place your hands behind you on a stable surface, lower your body with control, then push back up. Keep your elbows tucked in close to engage your triceps.
Body Circuit 2 (3 Rounds):
- 15 Goblet Squats: Hold a kettlebell or dumbbell close to your chest, sit your hips back and down, and press through your heels to rise. Keep your chest lifted and spine neutral.
- 10 Alternating Reverse Lunges (Per Side): Step one foot back into a lunge, keeping your front knee aligned over your ankle. Push back up to standing before switching legs.
- 10 Alternating Side Lunges (Per Side): Step out to the side, bending one knee while keeping the other leg straight. Push back to center and repeat on the other side.
- 12 Jump Squats: Land softly with bent knees and an engaged core. It’s not about how high you jump but how strong and controlled you feel.
Body Circuit 3 (3 Rounds):
- 10 Step-Ups to Knee Up (Per Side): Step onto a bench or platform, driving one knee up toward your chest as you lift. Step back down with control and repeat on the other side.
- 10 Commando Push-Ups: Start in a forearm plank, then push up onto your hands one arm at a time. Lower back down to your forearms. Keep your body in a straight line and avoid letting your hips sag.
- 12 Gate Swings: From a wide squat position, jump your feet together and back out, keeping the movement light and fast for a burst of cardio.
- 15 Russian Twists (Per Side): Sit on the floor with your heels lifted or resting lightly on the ground. Twist your torso side to side, tapping the floor with your hands or a weight.
A Final Note on Your Journey
Remember, great form is always more important than speed in your body circuit workout. Listen to your body, rest when you need to, and keep showing up for yourself. This time is for you—to strengthen, challenge, and nurture your body and mind. Celebrate each rep, each circuit, and each moment of progress as a victory in your wellness story.
Body Circuit 1 (do 3x):
15 Kettlebell or Dumbbell Swings
15 1-arm rows (15/side)
15 Bench or Floor dips
Body Circuit 2 (do 3x)
15 Goblet squats
10 Alternating reverse lunges (10/side)
10 Alternating side lunges (10/side)
12 Jump squats
Body Circuit 3 (do 3x)
10 Step-up to knee up (10/side)
10 Commando push-ups
12 Gate swings
15 Russian twists (15/side)
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