Last week I came up with a strength circuit that I though I would share today! I was getting bored with all of my usual routines and felt like I was rushing exercises when I did them on my own, so I decided to create this circuit based on time. If I know I will be doing a move for a full minute, then I am more likely to slow down and focus on form!
Each round has 8 moves (although one interval has more than move, which you will see below). Complete each exercise for 1 minute, and move on to the next exercise. After completing each round, rest for about 1-2 minutes. Complete the entire circuit 3 times total. It will take about 30 minutes with 8 minutes of exercises for 3 rounds, plus transitions, and rest intervals.
1. Squats with weighted bar or dumbbells
2. Plank row and push-up: Start in a plank position with hands on light dumbbells. Pull one arm up into a row, back down and repeat on other side. Then do 1 push-up. Repeat this pattern for the 1 minute intervals.
3. Deadlifts with weighted bar or dumbbells.
4. Bicep curls (30 seconds) and Tricep extensions (30 seconds): Try to work on balance during these exercises by standing on a bosu (or other unstable surface) or balance on one leg.
5. Lunge with rotation: Hold a weight or kettle bell in both hands in front of you. Step back with one leg into a lunge. While in the lunge position, rotate the weight towards the direction of your front leg. Rotate weight back to center, step out of lunge and repeat on other leg.
6. Stability ball tuck: Start in plank position with feet on stability ball. Slowly pull legs in while keeping back flat, slightly lifting the hips.
7.Front plank: Make this more challenging by lowering one knee to the ground at a time, then raising back up again.
8. Side plank (30 seconds on each side): Make this more challenging by raising and lowering hips.
Let me know if you give this a try! A was definitely feeling it in my legs the next day. I plan to continue incorporating this routine into my strength training sessions, especially on days when I want to get my workout done in 30 minutes!
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Do you prefer strength training routines based off time or reps?\
How long do you usually spend strength training each week?
oh this is a great idea! I hate strength training so if I don’t have a real format to follow, I probably wouldn’t spend enough time doing the sets. As you know, Pure Barre is my strength training which works really well for me. Sometimes I do the free weights in the gym but that doesn’t happen very often anymore!
It definitely helps to have a plan when strength training! I waste way too much time when I don’t go into it knowing what I want to do.
Great routine! I am so married to my body split days. That way I just lift throughout the week. Sometimes I think that I would be better served by doing total body, but then I keep doing the same thing! I need to shake it up.
That’s probably a really good way to do it! I got in the habit of doing one full body strength day during marathon training, but I also do core and pre-hab exercises several days a week.
I love circuit workouts – they go by so quickly and really take my mind of the monotony of just lifting weights. Great workout and thank you for sharing!
I agree! I think these types of workouts do by much faster than doing reps with rest in between.
this is a great do at home routine! I do love my dead lifts and always feel those the next day
I have started using heavy weights for dead lifts and I definitely feel them! They are such an important exercise for runners!
I only lift using reps. That’s how I measure whether I need to move up in weight or not. For my goals (get stronger and build muscle) if I can do 10-12 reps easily it’s time to up the weight.
Thats really smart! I never pay attention to my weights or if I need to increase them but I should probably do that. I don’t really have good weight options though, so it might have to wait until when/if I join a gym again.
What a great total body workout! Thanks so much for linking up and sharing 🙂
And thank you for hosting!
I need to strength train more—right now I just haven’t been interested in lifting weights so it’s good if I get in a solid 30 minute workout. I like this routine! It hits everything without feeling like you’re working out forever.
This workout went by much faster than some of the other strength training routines I’ve done lately!
With running I like to do my own thing, but with strength training I need a routine because I’d have no idea what to do otherwise!
Me too! It helps so much to have a workout to follow.
I don’t think I’ve ever strength trained based off of time unless I was in a rush and needed to get home in X minutes! I like going by reps while still making sure I don’t take too long between sets. I mean, I don’t want to be at the gym lifting weights for three hours, I save that kind of time for running haha! 😀
I couldn’t imagine spending several hours strength training! However, running is a different story:)
Oh, I like this! I don’t have any free weights at home, but I’m looking into getting some soon just because I’ve been so consistent with the pushups and sit-ups that I think it’s time to add in a little more!
You’ve been doing so awesome with your exercises! It’s nice to be able to use weights so you have more options, but there are lots of body weight excersises you could do without any weights!
I usually do strength training based off reps, mostly because routines I’ve found use those vs. time, but I do like the idea of going based off time. I love strength training and try to do it at least twice a week, although sometimes it takes a backseat when I’m half marathon training!
I always have to schedule strength training into my week (especially when I am training) or I would always end up skipping it!
This is a great circuit training workout. I like that it is only 30 minutes. I’ll need to try it when I don’t feel like heading to the gym.
I hope you like it if you do try it!
Great circuit! I love plank rows.
Thanks! Me too- I like moves that hit as many muscles as possible:)
I do reps and I always count down. 8…7..6..5..4.. totally makes the pain of the exercise go away.
Haha yes! When I use reps I like to count down as well.
Awesome total body! You can probably break this workout up in half–do #1-5 until you exhaust your muscles (legs being the focus, arms as recovery or to keep the heart rate up for more of a high intensity workout- and the next day do #5-8 (for a core day). This is awesome !
Oh man, I always avoid strength training, because I never know what I’m doing, even though I know I shouldn’t. This looks doable and really efficient (which I like!) I’m going to need to try this haha
I hope you like it if you do give it a try! Strength training can be intimidating, so it’s nice to have a routine to follow.
This is great – thanks for taking the time to write this up! I definitely struggle with the motivation to do strength workouts, but when I finally do muster up enough inspiration I have to write down a plan or circuit to actually follow through. I love the plank row with push-up exercise you listed – I may have to include that in my own routine too! 😀
It can be so hard to get motivated to do a strength workout, so having a plan definitely helps with that! And the plank row with push-up is great because it works so many different muscle groups!
I think it’s a great idea to do these by time! I do find myself rushing when I have a number of reps.
I think doing some workouts by time is a great way to change things up! Especially if you know you are the type of person that rushes through the moves:)
This is a great workout, Lisa! Can’t wait to give it a try!
I hope you like it!