Circuit Training you perform several different exercises in a set pattern, or circuit. Choose between 6 and 10 exercises, and perform each exercise in succession, with only a short rest of about 30 seconds between each set. Perform a specified number of repetitions for each exercise, or perform each exercise for a specific amount of time. Dumbbell circuit training consists of a circuit that uses dumbbells for each exercise.
Exercises to Include Because you are participating in a circuit training routine, it is wise to include dumbbell exercises that will work your entire body. Include exercises such as side bends, biceps curls, triceps extensions, shoulder press, squats, lunges, chest presses, shrugs, calf raises, bent over rows and deadlifts.
Benefits When you perform a circuit training routine with dumbbells, you will improve your athletic performance, boost your heart and lungs and enhance your muscular endurance. The dumbbells help you to isolate specific muscle groups, and becuase each side of your body is working independently, your stronger side can't compensate for your weaker side as often happens with a barbell.
Considerations Keep the stations for each exercise close to one another and in logical order so that it is easy to move form one to the next. Lift the dumbbells in a slow, controlled manner, using your muscles and not momentum to life the weight. It is a good idea to see your doctor for a check up before you begin dumbbell circuit training.
Parameters The weight of dumbbells you should choose depends on the specific exercises and the number of repetitions or time limit you decide on for your circuit. Isolation movements such as chest flys will use lighter dumbbells than compound moves such as squats, and you will use lighter weights to perform 20 reps than you will for 10. As you move through your dumbbell circuit, try to alternate between upper body and lower body exercises for maximum muscle pump and cardio pump.