A total body circuit workout is an excellent way to engage multiple muscle groups and improve overall fitness. Below is a sample total body circuit workout that you can perform. Remember to warm up before starting and cool down after completing the circuit. Perform each exercise for the specified duration or number of repetitions and then move on to the next exercise. Adjust the intensity and rest periods based on your fitness level.
Warm-up:
- Jumping jacks: 2 minutes
- Bodyweight squats: 2 sets of 15 reps
- Arm circles: 1 minute
- High knees: 2 minutes
Circuit: Perform each exercise for 45 seconds to 1 minute, with a 15-30 second rest between exercises. Complete the entire circuit 2-3 times.
- Bodyweight Squats:
- Stand with feet shoulder-width apart.
- Lower your body by bending your knees and hips.
- Keep your back straight, chest up, and weight on your heels.
- Push-ups:
- Start in a plank position with hands slightly wider than shoulder-width apart.
- Lower your body until your chest almost touches the ground, then push back up.
- Lunges:
- Step forward with one foot and lower your body until both knees are bent at a 90-degree angle.
- Push off the front foot to return to the starting position and switch legs.
- Plank:
- Hold a plank position with your body in a straight line from head to heels.
- Engage your core muscles and keep your back flat.
- Dumbbell Rows:
- Hold a dumbbell in each hand, hinge at the hips, and keep your back straight.
- Pull the dumbbells to your sides, squeezing your shoulder blades together.
- Mountain Climbers:
- Start in a plank position and bring one knee towards your chest, then switch legs in a running motion.
- Dumbbell Shoulder Press:
- Hold a dumbbell in each hand at shoulder height.
- Press the weights overhead, fully extending your arms.
- Burpees:
- Begin in a standing position, squat down, kick your feet back into a plank, perform a push-up, and jump back to your feet.
Cool-down:
- Forward fold: 2 minutes
- Seated hamstring stretch: 1 minute per leg
- Chest opener stretch: 1 minute
- Child’s pose: 2 minutes
Remember to listen to your body and modify the workout based on your fitness level. If you’re new to exercise or have any health concerns, it’s advisable to consult with a fitness professional or healthcare provider before starting a new workout routine.