At Home Circuit Workout

I love a good at-home workout. I’ve shared lots of ways you can use the space in your living room and get an efficient workout done (like this one and here and here, oh and this one where 6 of us bloggers gave you a workout each). Now I’m working back in a gym again, it’s definitely convenient for me to get a workout done using whatever equipment I want, but I’m a firm believer that you should be able to make do with what you have access to in order to stay fit. You can also check out this post for tips on the best gear to invest in for working out at home.

Today I’m sharing a new at home circuit workout you can get done in your living room. Ideally you’ll have a set of dumbbells for this workout. Here’s a link for a simple set of neoprene dumbbells if you know what weight you want. If you have space for a small stand, you could buy this set of hand weights with the stand included (although the heaviest set is just 12 lbs, so be aware of what your needs are – you may want to buy sets separately so you can choose the weight). If you know you’re going to be working out at home a lot, I recommend this really cool set that has interchangeable weights – it gives you a lot of weight variety without taking up all the space a full set of dumbbells would. (Those are affiliate links, so if you buy through those links, I get a small commission at no cost to you).

AT HOME CIRCUIT WORKOUT BREAKDOWN

2 circuits

3 sets

15 repetitions

1 minute rest between circuits

That means you’re doing 3 sets of the first circuit, moving quickly from one exercise to the next, taking a minute break at the end of each completed circuit. Once you finish 3 sets, move on and do the same with the second circuit.

CIRCUIT ONE

This circuit focuses on full-body moves, all in a standing position, designed to work upper and lower body at the same time, and also working on coordination skills. 

SQUAT WITH FRONT RAISE

With a dumbbell in each hand and feet about hip-width apart, squat down, pushing your hips back and keeping your chest up and open. As you stand, raise both dumbbells up in a straight arm front raise (thumbs should be facing up as you raise). Lower straight arms down by your sides as you squat down again.

LATERAL LUNGE WITH PRESS & KNEE UP

This is a full-body move which will help you work on balance and coordination. Stand with one dumbbell down by your side and the other up on your shoulder. Lunge straight out to the side that has the shoulder weight – as you lunge, reach your other dumbbell toward the inside of your lunging ankle. As you come up from the lateral lunge, raise your knee and do a single arm narrow overhead press with your shoulder weight. Do 15 repetitions on one side, then switch. (I promise this sounds more complicated than it actually is!!)

TORSO TWIST

If you just have dumbbells, you can hold one (or both) on the ends for this exercise. If you have a medicine ball, it’s ideal for this move! With a wide stance, lunge/lean to one side, with the weight on the outside of your knee. With straight arms, swing the weight up in a diagonal arc, ending with straight arms up over your opposite shoulder. Make sure you are letting your foot and hip swivel, so you are following the movement of the weight.

CIRCUIT TWO

This circuit is down on the floor, but that doesn’t mean it’s easy! This circuit focuses on your abdominals, postural muscles, and your butt. (P.S: if you want some more great core workouts, you can check out this round up we did for our Workouts for Runners series – 6 core workouts in one place!)

TRAVELING PLANK

I love a good plank, and this traveling plank is working out those abs and glutes while you’re moving, making it a great exercise for your stabilizing postural muscles. In a hand plank position, step one foot out to one side, then move your hand on the same side out to the same level. At this point you will be in a very wide plank position. From here, move your other hand over so you have a shoulder-width hand position again, and finally step your other foot over so you are back in your original position. Repeat on the other side to get back to your starting spot….and yes that’s ONE repetition. #sorrynotsorry

MARCHING BRIDGES

Marching bridges are a great exercise for runners, because it really focuses on strengthening the glutes. Start by lying on your back on the mat, then raise your hips up into a bridge, squeezing your butt at the top. You’re going to keep this strong bridge position throughout the exercise. In your bridge, you will raise one bent leg up, then the other (as if you’re marching in place). That’s one repetition.

BRIDGE WITH TRICEPS EXTENSION

Finally in this circuit is a bridge with triceps extension. Start by lying down on your back, knees bent and dumbbells help up straight over your chest. Raise your hips into a bridge position, and as you bridge up, let your elbows bend and do a triceps extension. Come back to straight arms as your hips lower. Focus on keeping your upper arms still and in place, as well as squeezing your butt as you bridge.

Let me know how it goes if you try this workout at home! Hopefully your butt will be feeling it. 😉 

P.S. Remember in a High Five Friday I shared a selfie of me and Roman, who had just finished taking photos for me for a workout post? Well, here are his photos! I’m training him well, ha ha.