This 9-Move Full-Body Circuit Workout Hits Just About Every Muscle Group

Updated on 10/16/2023 at 2:40 PM

POPSUGAR Photography | Chaunté Vaughn

Full-body workouts with weights can help you build more muscle and, as a result, help prevent injury and leave you feeling strong and empowered. But when it comes to strength training, it's not always easy to know exactly what to do. There are so many exercises out there, they all have different benefits, and there are infinite ways to put them together into a workout. If you're short on time or want a total-body workout with weights that's ready to plug and play, let us recommend a full-body circuit workout like the one we've mapped out ahead.

What Is Circuit Training?

Circuit workouts are a style of training where you cycle through several different exercises that target all different muscle groups, usually without resting in between each move. Typically, you complete multiple rounds of the circuit, so you're doing multiple sets of each move. While circuit workouts typically include strength exercises, they also get your heart rate up because you're taking minimal breaks between exercises. But the beauty of circuit workouts is that they're highly customizable: You can choose to include bursts of cardio, decide to focus on all lower body or upper body, use different pieces of equipment, or only bodyweight exercises. The workout is your oyster.

Want to give one a try? Ahead, check out a full-body circuit workout with weights consisting of nine exercises in total. If you have dumbbells, you can do the circuit workout right at home.

Full-Body Circuit Workout With Weights

Equipment: We recommend using five- to 10-pound weights for this workout, but feel free to use heavier or lighter weights depending on your ability. Here's a guide on how to choose the right weight for your workout.

Directions: Before getting started, warm up with three minutes of light cardio and do some dynamic warmup exercises. This workout is broken up into three circuits. Complete each circuit twice before advancing to the next circuit. Take little to no rest in between each exercise and one minute of rest in between each round. Rest for two minutes after you complete both rounds of each circuit. Don't forget to cool down and stretch once you've finished the workout.

Circuit 1, exercise 1: Goblet squat, 15 reps
Circuit 1, exercise 2: Deadlift with row, 15 reps
Circuit 1, exercise 3: Bridge with chest press, 20 reps
Circuit 2, exercise 1: High-to-low woodchop, 12 reps per side
Circuit 2, exercise 2: Reverse fly, 15 reps
Circuit 2, exercise 3: Split squat with overhead press, 10 reps per side
Circuit 3, exercise 1: Bicep curl with side lunge, 10 reps per side)
Circuit 3, exercise 2: Lawn mower, 10 reps per side
Circuit 3, exercise 3: Overhead reach with leg lower, 10 reps per side

— Additional reporting by Sam Brodsky and Lauren Mazzo

Circuit 1, Exercise 1: Goblet Squat

Stand with your feet wider than shoulder-width apart with your toes pointed slightly out. Hold a dumbbell vertically at chest level with both hands.
Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor (or as low as is comfortable for you).
Press into the middle of both feet to stand and return to the starting position. That's one rep.
Do 15 reps.

Circuit 1, Exercise 2: Deadlift With Row

Stand upright holding a dumbbell in each hand with your palms facing your legs and your knees slightly bent.
Keeping your arms straight and knees slightly bent, slowly hinge forward, bending at your hips (not your waist) to lower the weights to your shins.
Keeping your back almost parallel to the floor and your core engaged, bend your elbows and squeeze your shoulder blades together to row the dumbbells up next to your ribs.
Maintain the position of your torso as you lower the weights back to your shins.
Squeeze your glutes to return to standing, keeping your back straight. That's one rep.
Do 15 reps.

Circuit 1, Exercise 3: Bridge With Chest Press

Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Hold a dumbbell in each hand by your chest.
Squeeze your glutes to push your pelvis toward the ceiling, coming into a bridge. Keep your core engaged and ribs from flaring open; your body should form a straight line from shoulders to knees.
Holding the bridge, press the weights to the ceiling directly above your shoulders, then lower them with control. Be sure to maintain a strong bridge position the entire time. That's one rep.
Do 20 reps without lowering from the bridge.

Take a one-minute rest, and repeat circuit one. Then, rest for two minutes before moving on to circuit two.

Circuit 2, Exercise 1: High-to-Low Woodchop

Start standing with your feet slightly wider than hip-width apart, holding one dumbbell length-wise in both hands.
Inhale and twist upward to the right, bringing the dumbbell above your head. This is your starting position.
Exhale, and slice the weight diagonally across your body, ending twisted to the left with the dumbbell outside your left thigh. Pivot on your feet as needed.
With control, lift the weight back up to the starting position. That's one rep.
Do 12 reps, then repeat on the other side.

Circuit 2, Exercise 2: Reverse Fly

Start standing with your feet hip-width apart, knees slightly bent, holding a dumbbell in each hand with your palms facing each other. Keeping your back flat and core engaged, bend forward at the hips so your arms hang below your shoulders.
Exhale and raise both arms out to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together.
Then, with control, lower the dumbbells back toward the floor. That's one rep.
Do 15 reps.

Circuit 2, Exercise 3: Split Squat With Overhead Press

Holding the weights at your shoulders with your palms facing out, take a big step backward with your left foot. Press the weights up to the ceiling.
Lower the weight to your shoulders as you bend your knees to descend into a lunge, pausing when your knees form 90-degree angles (or as low as is comfortable for you).
Push into the front foot to straighten both legs and press the weights back toward the ceiling. That's one rep.
Do 10 reps, then repeat on the other side.

Take a one-minute rest, and repeat circuit two. Then, rest for two minutes before moving on to circuit three.

Circuit 3, Exercise 1: Bicep Curl With Side Lunge

Holding a pair of dumbbells, stand with your legs together. Perform a bicep curl by bending your elbows to bring the weights up to your shoulders.
Lower your arms as you take a large step out to the side with your right foot, lunging toward the floor. Make sure your right knee does not extend past your toes, and keep your left leg relatively straight.
Push off through your right foot to return to standing, and perform a bicep curl to return to the starting position. That's one rep.
Do 10 reps, then repeat on the other side.

Circuit 3, Exercise 2: Lawn Mower

Start standing with your feet slightly wider than hip-width apart. Hold a dumbbell in your left hand in front of your left hip.
Squat, lowering the weight toward the floor between your legs while holding your right arm out to the side.
Exhale, engage your abs as you straighten your legs, and pull your elbow behind you at shoulder height, bringing the weight to your chest.
Bend your knees and squat as you return to the starting position. That's one rep. Repeat on the other side.
Continue alternating for 20 reps.

Circuit 3, Exercise 3: Overhead Reach With Leg Lower

Lie on your back with your arms reaching toward the ceiling, holding one weight horizontally with both hands. Place your left foot flat on the floor, knee bent, and extend your right leg toward the ceiling. This is your starting position.
Exhale and lower your arms and leg toward the floor, keeping your lower back touching the mat. (Only go as low as you can while still keeping your lower back pressed into the floor.)
Inhale and lift your arms and right leg toward each other to return to the starting position. That's one rep.
Do 10 reps, then repeat on the other side.

Take a one-minute rest, and repeat circuit three. Make sure you cool down after you've completed circuit three.