Circuit training is an exercise method where you perform a series of different exercises that trains different movement patterns without rest between sets. This method helps you save time, increase caloric expenditure and improve muscular endurance. Use dumbbells to combine the benefits of strength training with endurance training.
Movement Patterns
Juan Carlos Santana, director of the Institute of Human Performance, recommends that you base your dumbbell exercises on movement patterns rather than muscles. This mindset allows you to create different exercises and simplify the circuit training. A basic dumbbell circuit training would include five basic exercises that train pushing, pulling, squatting, rotating and overhead pressing movements. Once you are familiar with the exercises, you can add other exercises, such as step-ups, multi-planar lunges and hybrid exercises.
Hybrid Exercises
Rodney Corn, co-founder of PTA Global, recommends you add hybrid exercises to any exercise routine to make the training more interesting and improve total-body movement. You can choose any five basic movement patterns and blend two or more patterns together to create a new exercise. For example, do a squat and overhead shoulder press, or a dumbbell squat and drop into a push-up, or do a lunge, curl and overhead press combo.
Sample Circuit
Perform each exercise for 30 seconds without resting between exercises. When you have completed one circuit, take a minute break and repeat circuit two more times. You can adjust the difficulty of the circuit by changing the duration of the exercise, the amount of weight that you use, using one or two dumbbells or changing the speed, Corn suggests.
Expert Insight
No single equipment trains all aspects of human movement, according to Santana. For example, dumbbell training focuses on vertical strength, but does not train circular or rotational strength, which is commonly used in many sports, such as baseball, tennis and golf. Incorporate other types of exercise equipment with your dumbbell circuit training, such as kettlebells, medicine balls, jump ropes, balance discs, stability balls and your own body weight.
Santana also recommends you use a lighter weight if you cannot perform the exercise for 30 seconds or whatever duration you choose. Choose a heavier weight if you can do 30 seconds or more easily without breaking a sweat.
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "IDEA Fitness Journal"; Creative Total Body Exercises; Rodney Corn; February 2010
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