How to Do Circuit Training Using Dumbbells

This article describes how to do circuit training and gives a sample circuit training program.

Difficulty: Easy

Instructions

Things You'll Need:

• Dumbbells

1. 
   Dumbbell Bench Press

   Circuit training is a type of interval training in which strength exercises are combined with endurance/aerobic exercises, combining the benefits of both a cardiovascular and strength training workout.
   
   'Circuit' means a group of activities/exercises that are to be performed in rapid succession. The range of exercises includes those comprising resistance equipment (e.g. hydraulic equipment or free weights), as well as allocated spaces to do squat thrusts, pushups, jumping jacks, sit-ups, and other exercises.
   
   The person should complete one exercise and then without too much rest he/she proceeds to the next exercise and continues to finish all the exercise in the circuit. After finishing one circuit (generally made up of 9-12 exercises), the person rests for a five minutes and repeats the circuit. The circuits can be repeated two to three times.
   
   You can do the following circuit training program at home only using dumbbells. Do the exercises given below without much rest, complete the circuit (All 10 exercises), rest and repeat.
   
   Bench Press
   
   1. Lie flat on the bench keeping your feet on floor for better balance with a dumbbell in each hand.
   2. Hold the Dumbbells straight overhead, palms facing forwards.
   3. Now lower the weights to your outer chest stretching chest to maximum at the bottom.
   4. Now raise it until your arms are nearly locked out, dumbbells very close to each other.

2. 
   Crunch

   Crunches
   
   1.Lie on the floor - face up with knees bent.
   2.The movement begins by curling the shoulders towards the pelvis, with hands placed behind or beside the neck, or crossed over the chest.
   
   CAUTION
   ** Using the hands to exert force on the neck can cause injury, so common practice is to avoid placing the hands behind the head itself. The hands can however, form a shelf to support the weight of the head, so that the neck flexor muscles can relax during the movement. So long as the neck remains in an extended position with the neck flexors relaxed, then the hands are not exerting excessive force and it will not cause injury.
   **Unlike the sit-up, when performing a crunch the lower back should not leave the floor. This is said to eliminate any involvement by the hip flexors, and make the crunch an effective isolation exercise for the abdominals.

3. 
   Dumbbell Squat

   Squat
   
   1.Hold the dumbbells on your shoulders
   2.Start bending the legs at the knees and hips, lowering the torso between the legs, and then
   3.Reverse the direction to stand up straight again.
   
   CAUTION
   **Don’t use heavy weights – don’t forget you are doing circuit training. Proper technique is also critical, otherwise very serious injuries or gradual injury over a period of time can occur. The back must maintain its natural curvature and not "round out" (excessive lumbar or thoracic kyphosis), otherwise excess strain can be placed on the spine and cause serious injury.

4. 
   Leg Raise

   Leg Raises
   
   1.Lie on the floor - face up with knees bent.
   2.Place your hands under your buttocks, palms facing the floor.
   3.Lift your legs slowly from the floor. Keep your legs as straight as possible and your knees locked.
   4.Keep lifting your legs until they are pointed directly above you. If you can't bring them that high, bring them as high as you can. Pause.
   5.Lower your legs slowly and under control back to the starting position.

5. 
   Biceps Curl

   Biceps Curl
   
   1.You can perform this exercise standing up or sitting on a chair.
   2.Let your arms hang down on your sides and grab two dumbbells with the thumbs pointing forward.( dumbbells parallel to the bench )
   3.Start curling up the weights - curl up the two dumbbells at the same time until your biceps are fully contracted.
   
   CAUTION
   **Don't swing your arms.
   **Try to stabilize shoulders and not to move your upper arms too much when you move the weights up and down.

6. 
   Romanian Deadlift

   Dead Lift
   
   1.Stand up straight with one dumbbell one each side.
   2.Lower dumbbells to the top of the feet by bending hips. Bend knees during the descent and keep waist straight so back is parallel to floor at lowest position.
   3.Lift the dumbbells by extending at hips and knees until standing upright. Pull shoulders back slightly if rounded.

7. 
   One Dumbbell Triceps Extension

   Triceps Extension
   
   1. Position one dumbbell overhead with both hands under inner plate (heart shaped grip).
   2. With elbows overhead, lower forearm behind upper arm by flexing elbows.
   3. Flex wrists at bottom to avoid hitting dumbbell on back of neck.
   4. Raise dumbbell overhead by extending elbows while hyperextending wrists.
   
   CAUTION
   ** Position wrists closer together to keep elbows from pointing out too much. Let the dumbbell pull the arm back to maintain full shoulder flexion.

8. 
   Superman

   Superman
   
   1.Lay flat on your stomach with your arms straight out in front of you and your legs straight out behind you.
   2.Keep your arms and legs shoulder-width apart for the duration of the exercise.
   3.Lift your legs and arms simultaneously at least 6 inches off the ground. Keep each movement slow and controlled to prevent pulling muscles.

9. 
   Shoulder Press

   Shoulder Press
   
   1.The dumbbells are to be grasped one in each hand.
   2.Regardless of body positioning, dumbbell presses begin at shoulder level
   3.Start raising the dumbbells straight up and slightly inward, so that at the peak of the raise, the dumbbells meet in the center and touch each other.
   4.Lower the dumbbells to the starting position

10. 
    Side Crunch

    Side Crunch
    
    1.Lie with your back flat on the floor.
    2.Bring your knees up into normal crunch position with your feet flat on the floor.
    3.Drop your knees to one side so they remain bent, but now rest on the floor toward one side. Your body will now be slightly on its side.
    4.Bring your hands behind your head so your fingertips just touch each other as they rest behind your head.
    5.Use your oblique muscles to bring your body up into a side crunch. Your side will bend as your shoulder lifts off the mat into the crunch.
    
    CAUTION
    **Be sure that your head remains in line with your neck the whole time you are performing the crunch to prevent neck strain.

Tips & Warnings

• Don't use heavy weights
• Try to finish one circuit as fast as you can
• Rest between circuits
• Exercises Disclaimer: The exercises provided here are for educational and entertainment purposes only, and is not to be interpreted as a recommendation for a specific treatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. The writer disclaims any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.

[goodselfme]

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