A full-body workout that won’t take a full day

An Overview

Completing a well-designed gym circuit is a great way to ensure you work every major muscle group in the most efficient manner possible. The key with circuit workouts is movement. To get the full benefits, you need to move from exercise to exercise quickly with minimal rest time in between exercises with some interspersed cardio work.

Unless you are independently wealthy and don’t have to work or are a celebrity who’s job it is to be in shape, most of us don’t have the time or inclination to spend hours and hours in the gym each day. But, what’s a hard-body wannabe to do? A gym circuit.

This workout does not let your body get settled and as a result it will not only strengthen your muscles but also will get your heart going a little and make you have to think too (you can sleepwalk through this one!).


The Workout

Working out with a trainer is your best bet to ensure you train in the most challenging and beneficial way. However, sometimes a personal training session is impossible so when you find yourself in that position, pick up this sheet and let it help guide you to getting a great workout.

Warm Up

Before you start your circuit be sure to warm up. Warm muscles respond better to exercise and a warm up will also help prevent any injuries. Spend about 5-10 minutes on a stationary bike, Stairmaster, elliptical or treadmill.

Now that you’re warm, let’s get started

Remember, you don’t need to go overboard on exercises within a circuit. A full-body circuit could contain as many as 12 exercises if you're super motivated (three for legs, two for back, two chest, two shoulders, one biceps, one triceps, one abs), or as few as one exercise for each body part: pick and choose among the following.

Sample Circuit Workout

• 5-10 Minutes Cardio
• Barbell incline-bench press
• Arnold Press
• Barbell Rear Delt Row
• Back Extension
• The Row
• Cable Bicep Curl
• Assisted Tricep Dip
• Seated Cable Crunch
• 5 Minutes Cardio
• The Squat
• One-Legged Cable Kickback
• Standing Calf Raise with Barbell
• 10 Minutes Cardio
• Stretch

Upper Body

Chest

Barbell incline-bench press

• Position yourself on a free weight bench press machine; angle the bench at a slight incline.

• Grab the barbell above you with a grip that is slightly beyond shoulder width apart.

• Lift the barbell off of the rack and slowly lower it to your chest and then press the bar back to the start position. Because of the angle of this exercise, touching the bar to your chest is actually ok with this exercise as doing so does not cause unneeded stress on your shoulders nor does it take the emphasis away from having your pecs do the work.

• Be sure that when you are lowering the bar that you do so in a slow and controlled fashion. Conversely, when you press the bar upward, you want to do so in an explosive fashion.

• Continue doing reps until fatigued (you cannot perform a full repetition with good form).

Note: Using a spotter for this exercise can be helpful since you are lying upside down and may have trouble maintaining control once you are fatigued.

Barbell Pullover

• Lie flat on your back on a flat bench.

• Grab barbell (an EZ Curl bar, with the bend is ideal); hold the bar above your chest with your elbows slightly bent.

• Slowly lower the barbell back so as to stretch your arms (and the barbell) back behind your head as far as you can reach. Your arms and the barbell will actually go behind/above your head and will drop down below the bench- this will really give you a great stretch! Be sure to keep your abs tight.

• Return the bar to the start position slowly, focusing on keeping your elbows locked in the slightly bent position.

• Don’t rush the movement and exhale on the exertion.

• Continue doing reps until fatigued (you cannot perform a full repetition with good form).

Dumbbell Chest Press

Side note: Doing a chest press with dumbbells instead of a barbell can add a different element to your chest exercises since both arms now have to work independently from one another. This is great for working both sides of the body and the dumbbell chest press makes a nice compliment to the barbell exercise.

• Lie down on a bench, step, ball or the floor and begin with the weights in each hand straight up over the chest, palms face out.

• Bend the elbows and lower the arms down until they're just below the chest (arms should look like goal posts).

• Press the weights back up without locking the elbows and bring them close together.

• Continue doing reps until fatigued (you cannot perform a full repetition with good form).

Standing Barbell Press

• Place a barbell on your upper back and stand with your feet about shoulder width apart keeping your hands a little wider than shoulder width.

• Press bar overhead to arm's length.

• Lower slowly back down to your shoulders.

• Repeat until fatigued (you cannot perform a full repetition with good form).

Tip: This can also be done seated.

Shoulders

Arnold Press

• Hold two weights in front of you at about upper chest level with your palms facing your body and your elbows flexed.

• Raise the weights by extending elbows; abduct and internally rotate shoulders to straight-arm position.

• Lower to original position.

• Repeat until fatigued (you cannot perform a full repetition with good form).

Barbell Rear Delt Row

• Bend knees slightly and bend over bar while keeping your back straight. Grasp the bar with a wide overhand grip.

• Keeping upper arm perpendicular to torso, pull barbell up toward neck until upper arms are just beyond parallel to floor.

• Lower to original position.

• Repeat until fatigued (you cannot perform a full repetition with good form).

Back

Back Extension

• Adjust the cable close to the floor, and then grab the handle with both hands. Place your feet hip width apart with your knees slightly bent to allow your spine and hips to be in a neutral alignment.

• Stand upright and tuck your hips under you while lifting the weight, then lower the weight with your body parallel to the ground.

• Don’t rush the movement and exhale on the exertion.

• Repeat until fatigued (you cannot perform a full repetition with good form.

Pull Ups

Note: Some gyms will simply have a bar with which you can execute this move. If your gym has an actual pull up machine remember that the more weight you use the easier the move will be.]

• Grasp the handles firmly.

• Pull yourself up as high as you can keeping your shoulders down, and abs pulled in.

• Lower yourself until your arms are fully extended.

• Repeat until fatigued (you cannot perform a full repetition with good form).

The Row

• Sit with your back in neutral alignment and your feet flat on the floor. Grasp the handles with hands evenly spaced.

• Keep your shoulders pulled down away from your ears throughout the exercise. Aim for your shoulder blades to meet in the middle of your back when your elbows are farthest back.

• Pull your elbows back just past your ribs. Pause and squeeze between your shoulder blades, then slowly straighten your arms.

• Repeat until fatigued (you cannot perform a full repetition with good form).

Biceps

Bicep Curl

• Adjust the seat so that your arms rest in a comfortable position and your arms start fully extended. Grasp the bar with your hands about shoulder width apart.

• Pull the bar towards your shoulders and pause with your knuckles pointing to the ceiling. Lower to starting position.

• Don’t rush the movement and exhale on the exertion (when you pull up).

• Continue doing reps until fatigued (you cannot perform a full repetition with good form).

Cable Bicep Curl

Note: If your gym has a machine to do this, this is a great variation as using a cable pulley provides constant tension throughout the exercise so that your biceps are contracted throughout the set.

• Stand with your feet together. Grab the bar with an underhand grip.

• Pull your palms towards your shoulders, pause, then lower the weight with control.

• Be sure to keep the weight in the center of your palm so that your wrists are not over-stressed and tempted to bend backwards.

• Continue doing reps until fatigued (you cannot perform a full repetition with good form).

Triceps

Tricep Extension

• Face the cable, standing with your feet hip width apart and knees slightly bent.

• Hold the bar with an overhand grip, and then pull your elbows to the sides of your ribs.

• Continue pressing your hands towards the floor until your elbows are straight. Squeeze your triceps like a fist, and then return your elbows to the 90-degree bend.

• Be sure to keep your abs engaged-they will prevent your back from arching or leaning forward, which makes the pushdown easier and less effective in fatiguing the triceps.

• Continue doing reps until fatigued (you cannot perform a full repetition with good form).

Assisted Tricep Dip

• Your machine may have foot pegs for you to stand on or a kneepad for you to kneel on. Climb up onto the machine (usually there are 2 or 3 footholds to stand on) and place your hands directly underneath your shoulders with your palms facing each other.

• Pull your shoulder blades towards each other and away from your ears, then lower your body bending your elbows towards the back of the room. Return to starting position by pushing your arms straight.

• Be sure to keep your shoulders down and your chest broad so that your shoulders do not round forward and place undue stress on the shoulder joint.

• Continue doing reps until fatigued (you cannot perform a full repetition with good form).

Tip: Do not do this exercise if you have ever injured your shoulder.

Abdominals

Cable Crunch

• Kneel below a high pulley.

• Grasp cable rope attachment and place wrists against your head. Flex hips slightly and allow the weight to hyperextend the lower back slightly.

• Keeping your hips still, bend at the waist so your elbows travel toward the middle of your thighs.

• Return slowly to kneeled position.

• Don’t rush the movement and exhale on the exertion.

• Continue doing reps until fatigued (you cannot perform a full repetition with good form).

Seated Cable Crunch

• Sit with your back facing a high pulley.

• Grasp the cable rope attachment with both hands and place securely over the both shoulders. Allow the weight to hyperextend the lower back slightly.

• Keeping your hips still, bend at the waist so your elbows travel toward the middle of your thighs.

• Return slowly to kneeled position.

• Don’t rush the movement and exhale on the exertion.

• Continue doing reps until fatigued (you cannot perform a full repetition with good form).

Note: These two crunches are similar but focus on different areas of the adnominal cavity, for the best results, it’s important to do both kids of cable crunches.

Chin Crunch

• Hang from a chinning bar with your knees bent at a 90 degree angle and your hands about 12 inches apart with an underhand grip.

• Pull yourself up with your arms and crunch your knees up at the same time. You should finish the chin and crunch at the same time. When fully contracted, your nose will be at the bar and your knees will be pulled up to your chest.

• Slowly reverse the movement and return to the starting position.

TIP: To increase the intensity you can also do this with a dumbbell or medicine ball between your feet or with a weight attached to a dip belt around your waist

• Continue doing reps until fatigued (you cannot perform a full repetition with good form).

Tip: To work more of your oblique muscles, lift your legs at an angle.

Press Sit-Up

Tip: Always start light on this exercise to understand the movement and increase the weight accordingly.

• Lie on either a flat or decline bench. For those that are stronger, use the decline.

• Start with the bar on the chest as though you were preparing to perform a bench press.

• Take a nice deep breathe, tighten the abdominals and glutes. Begin by simultaneously curling your torso and pressing the bar to an overhead position. Exhale only through pierced lips not to lose intra-abdominal pressure.

• Reverse the process by unrolling your body, but do not exhale all your air.

• Continue doing reps until fatigued (you cannot perform a full repetition with good form).

NOTE: Before you start with the lower body exercises, go jump rope for 5 minutes or run on the treadmill or around the track.

Lower Body

Glutes, Quadriceps and Hamstrings

The Squat

• Stand holding a barbell resting across your shoulders with hands wider than shoulder-width apart. Place your feet slightly wider than shoulder-width apart, feet angled slightly outward. Pull your shoulders back slightly and look straight ahead.

• Slowly bend at the knees, leaning your chest forward slightly and lower until your thighs are just above parallel to the ground. Don't bounce at the bottom, but don't stop either.

• Push through your heels to drive yourself back up to starting position (don’t lock your knees). Inhale and repeat.

• Continue until fatigued (when you cannot perform a full repetition with good form).

Tip: Be sure not to put any pressure on your knees; the whole movement is executed through your glutes by pushing through your heels.

The Lunge

• Position your feet about shoulder width apart, with your feet pointing straight ahead. Pick up a pair of hand weights (or a barbell placed on your shoulders).

• Step your left foot forward, keeping your leg centered over your ankle. Make sure your knee doesn't go beyond your toes or you'll place extreme tension on the tendons of your knee.

• Bend your knee until it is at a 90-degree angle. Pushing off with your heel (not your knees), straighten your leg.

• Repeat until fatigued (when you cannot perform a full repetition with good form), and then switch legs.

Tip: Stay focused on your front leg even if you feel tension in your back leg. Think of your back leg as the balancer and your front leg muscles as the primary mover. Work one leg at a time rather than alternating between one leg and the other.

One-Legged Cable Kickback

• Hook a leather cuff to a low cable pulley and then attach the cuff to your ankle.

• Face the weight stack from a distance of about two feet, grasping its steel frame for support.

• Keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go. At full extension, squeeze your glutes for peak contraction.

• Bring your working leg forward, resisting the pull of the cable until you reach the starting position.

• Repeat until fatigued (when you cannot perform a full repetition with good form), and then switch legs.

Hamstring Curl

• Lie facedown on a leg-curl machine and position your Achilles' tendons below the padded lever with your knees off the edge of the pad.

• Keep your back flat as you raise your feet toward your glutes in a deliberate motion. Squeeze the muscles and lower your feet with a controlled speed.

• Repeat until fatigued (when you cannot perform a full repetition with good form),

Calves

Standing Calf Raise with Barbell

• Position a barbell on the back of your shoulders with hands at either side. Place toes and balls of feet on calf block (or step) with arches and heels extending off.

• Raise heels by extending ankles as high as possible.

• Lower heels by bending ankles until calves are stretched.

• Repeat until fatigued (when you cannot perform a full repetition with good form).

Note: Finish with 10 minutes of more cardio (running, Stairmaster, etc.).

Stretching

After you’ve worked your muscles, it’s important to stretch them. Stretching after strength training is imperative to help prevent injury and for the muscles to recover quicker. Plus, it feels good.

Stretch #1

• Sit on the ball. Bring your arms behind your back, elbows straight, interlock your fingers with palms facing up, and straighten your posture.

• Squeeze your shoulder blades together and extend your arms (reach further behind yourself).

• Contract your abdominal muscles slightly, just to avoid overarching your back - for this stretch a small bit of back extension is helpful.

• Hold the position for 10 seconds.

• Relax your shoulders; maintain the same position with your arms.

• Repeat the stretch again, but this time bend forward allowing your back to curl and your arms to extend further. Hold 10 seconds.

• Return to the starting position with a gentle unwinding curl.

Stretch #2

• Lie on your back over the ball (so the ball is in the small of your back).

• Let your body stretch over the ball and extend your arms and legs as long as you can, trying to lengthen your body.

• Hold the stretch for a few seconds then release and repeat.

A circuit workout is a quick, efficient way to work your entire body. Be sure to alternate exercises to keep it challenging and to continue to see results.