Total Body Workout – Strength Circuit

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When you’re short on time, a total body workout that maximizes muscles used while minimizing time and equipment is key to making sure you get in the best workout possible. I’ve put together a quick total body strength circuit that can be done in 10-15 minutes, depending on how many rounds you do. All you need are some light and medium hand weights (I use 5 and 10 pounds) and the determination to get it done!

Here are the moves

  1. Sumo squat to upright row – Start with feet slightly more than hip-width apart, toes pointing out. Lower your body down until thighs are parallel to the ground. Press up through the heels to return to standing, while pulling your weights straight up in front of your body. Finish the move with elbows up and out, weights slightly above your chest, hips pressed slightly forward and glutes contracted.
  2. Bicep curl to overhead press – Stand with feet shoulder width apart, knees soft. Keeping your upper arm close to your body and your elbow slightly to the front of your rib cage, squeeze your bicep to curl your weight up toward your shoulder. After you complete the bicep curl, rotate your hands outward and press the weights straight up toward the ceiling. Rotate hands/arms back down to the curl position, and slowly lower the weights back down to the start. Keep the tension in your biceps even while releasing the weight down.
  3. Static lunge with rear fly – In a lunge position, shift your weight so that your body is mostly supported by the front heel. You should feel a contraction in your glute and quad of the front leg. Lean forward at about a 45 degree angle. Using light weights, raise your arms to the side until they are shoulder height and parallel to the floor. Lower weights slowly back down to start. Keep elbows soft and palms facing the ground throughout the movement.
    total body workout
    Curtsy lunge to lateral raise


  4. Curtsy lunge to lateral raise – Standing with weights by your side, step one foot back behind you into a curtsy or bowler lunge position. Both knees should be bent, hip should shift toward the direction that the back leg stepped (ex: if you step back to the left with your right foot, your hip should shift to the left). You will feel your glute contract and support most of your weight. Press up through your heel to return to standing and tap your foot out to the side. While returning to a standing position, raise your arms up to shoulder height. As you lower back down into the curtsy lunge again, lower the arms to your sides. Do not raise hands above shoulder height, and make sure you keep your elbows soft.
  5. Russian twist – In a seated position, lift feet off the floor and lean your body back into a 45 degree angle. Holding your weight (dumbbell or medicine ball) in front of your body, rotate side to side as you lower the weight close to the ground on either side of your body. Keep your abs contracted, pulling your bellybutton in to your spine. You should feel your obliques engage with each rotation.

[bctt tweet=”Check out this total body strength workout from @bephoenixfit!”]

Do each move for one minute, and complete the circuit twice for a 10 minute workout. For an extra challenge, do the whole circuit for three rounds! After you try this total body workout, drop a comment below and let me know what you think.

Want some new workouts to try? Do you have a specific body part you want to work on? Leave a comment and I’ll be sure to incorporate it into my next workout!


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