Circuit training involves performing a series of exercises with as little rest as possible. Because of the short rest periods, the circuit is designed so you don't work the same muscle at two consecutive stations. Dumbbells are a versatile exercise tool. You can create an almost limitless number of circuits using just dumbbells.
Weights
To complete a circuit using only dumbbells, you will need at least several pairs of varying weights. One set of dumbbells will not be enough. You cannot adequately challenge your muscles if you use the same weight to perform squats as you do lat raises. Your thighs, glutes and back are all working during squats. Your lateral delt is the only muscle working during lat raises. You need significantly more weight to challenge the powerful muscles of your lower body than you do to challenge the smaller, lateral muscle of your shoulder.
Upper/Lower Circuit
Alternating upper and lower body exercises allows you to move from one station to the next quickly, without resting, since your upper body muscles get a chance to rest while you work your lower body muscles. Perform these six exercises for 30 seconds each with no rest between sets: squats, dumbbell chest press, lunges, bent-over row, crunches and an overhead press. Don't rush the repetitions. After you complete all six exercises, rest 30 to 60 seconds. Repeat the circuit two to three times.
Core Circuit
This circuit uses abdominal exercises to break up the total-body strength exercises. Perform each of the six exercises for 30 seconds then move quickly to the next one. Do a squat with overhead press, crunch, clean and press, oblique crunch, burpee with push-up and reverse crunch. Rest 30 to 60 seconds after completing the circuit and repeat two to three times.
Circuit With Cardio
Circuits are a great way to incorporate cardio activity in with your strength session. Set up the circuit with cardio exercises between each strength exercise. Perform squats, mountain climbers, dumbbell chest press, box jumps, step-ups with an overhead press and jumping jacks. Do each station for 30 seconds and complete the entire circuit two or three times.
There is no limit on how you can design a circuit training session. Use your imagination and have some fun with it.
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