Circuit Training Workouts for Dumbbells
Circuit training workouts were generally devised to increase intensity, strength, stamina, and cardio respiratory health while performing resistance training exercises. The basic framework of circuit training workouts combines a group of exercises (usually 6 – 10) completed in a sequential pattern in rapid succession with rest periods of 30 – 45 seconds between each exercise. The duration for each exercise is determined either by the number of repetitions or a fixed time period for execution. A rest period of five (5) to ten (10) minutes is inserted between the circuits with the process beginning all over again at the end of rest.
Since inception the idea of circuit training workouts has been expanded to any group of exercises performed in sequential order in rapid succession. So why not perform your dumbbell workout routine in a circuit? There are enumerable exercises geared to working virtually every muscle system of the body. Thus giving you the option of designing specialized circuits (i.e. core, upper body, arms, chest, etc.), full body circuits, or create combinations of both: the sky is the limit.
Dumbbell workouts are generally an excellent way of building muscle mass, growing stronger, and building a toned, lean physique. I have designed circuit training workouts with dumbbell exercises that would be great for the beginning to intermediate dumbbell trainer to kick their development to the next level. Here is an example:
Full Body Dumbbell Circuit
The exercises to be included are:
• Overhead Dumbbell Press
• Dumbbell Curl
• Dumbbell Chest Press
• Tricep Extensions
• The Front Raise
• Dumbbell squat
• Dumbbell Toe Raise
The duration for each exercise will be 6 – 10 reps with 45 second maximum rest between exercises. The rest period between circuits is 10 minutes max and the goal is to complete three circuits per circuit training workout session. Those individuals with sets of fixed dumbbells can set up appropriate weight stations for each exercise. Adjustable dumbbell users should find a weight that allows you the maximum resistance throughout the complete circuit without having to change weight levels for optimal efficiency.
It should be mentioned here that this circuit assumes you have a bench or Swiss ball available since a few of the exercises are best performed on a bench. In addition I suggest an exercise instruction manual or chart to make certain your exercises are being performed accurately. In today’s world of the World Wide Web, instruction manuals can be found quickly and easily with immediate delivery available.
The dumbbell workout routine is an excellent choice for anyone aspiring to develop a strong, healthy body. Designing your dumbbell routines as circuit training workouts will take your strength to the next level while increasing cardiovascular respiration and endurance. Try it today! You’ll be glad you did.
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