Whats A Good Dumbbell/Bodyweight Circuit Workout

[mbt9000]

Hi Guys, I was wondering what is a good dumbbell/bodyweight circuit workout (include reps & the number of times to repeat), the main goal is muscle mass & definition, and also with simple exercises (not pistols, etc)

so could u give me ur examples cheers guys p.s brilliant site best on the internet.

[koltz]

look at this:
http://www.t-nation.com/readTopic.do?id=459205

[mbt9000]

im lookin for an effective bodyweight circuit that is no more that 30 mins to do that is intense and short cheers

[cheesedog]

Here's a quick BW circuit:

1. Sprint x 100 meters
2. Squats x 20
3. Pushups x 15
4. Situps x 10
5. Pullups x 5
Go through with as little rest as possible, with 1 minute between circuits. Do 3-5 total times through. Record your time and every time you do thid workout try to beat your previous time.

[cheesedog]

Here's a circuit with DB and BW exercises --

1. Front Squat with 2 dumbbells x 6
2. Pushups x 20
3. Bent Row with 2 DB's x 6
4. BW Squats x 20
5. Overhead Press with 2 DB's x 6
6. Pullup or Chinup x 6
Rest 1-2 minutes between circuits, do 3-5 total.

[mbt9000]

kwl, there all gd keep em comin!

[Kmerc]

Go to Rosstraining.com and purchase Infinate Intensity it has some of the best DB/BW circuits out.

[mbt9000]

could u giv me some ideas of circuits or Just Plain Workouts (bodyweight) that are intense and short which exclude exercises like: pistols, divebomber push-ups, Hindu Push-Ups,

my favorite exercises are, push-ups, One Minute or Two Minute Push-Ups, Handstand Push-Ups (With Feet On Pull-Up Bar), Pull-Ups (Wide, Normal, Narrow, On Door Pull-Up Bar), Chin-Ups(Wide, Normal, Narrow, On Door Pull-Up Bar), Wide or Normal Squats, Tricep Dips, Diamond Push-Ups, Elevated Push-Ups, Toe Touches, Any Calve and Shin Raises, Sit-Ups, Leg Raises, Crunches, Oblique Crunches, Twisting Sit-Ups, Forearm Rollers, Dorsal Raises, Alternating Dorsal Raises, V-Push-Ups, Bodyweight Shrugs


There My Favorite Exercises That I Want To Incoperate Into My WORKOUT so could you make me a short and very intense Circuits AND Normal Workouts Please Using the exercises above please


could u give me both versions of a circuit workout and a normal workout using those exercises, i usually like my upper body exercises in the rep range of 15 to 40 and my lower body exercises in the rep range of 20 to 60, cheers see wot u can do with this subject Thankyou. :)

[cheesedog]

An easy way to change a circuit workout to a more conventional workout is just to do each exercise for 3 sets with short rests between instead of going from one exercise to the next without rest and doing any sprints at the end of the workout instead of during.

Example:
As a circuit--
1. Pistols x 5-10
2. Divebomber Pushups x 10
3. Wide-grip Pullups x 5
4. Hyperextensions x 8
5. Sprint x 200 meters
Rest 1-2 minutes, do 3-5 circuits

As a "conventional" workout--
1. Pistols, 3 x 6
2. Divebomber Pushups, 3 x 12
3. Wide-grip Pullups, 3 x 6
4. Hyperextensions, 3 x 10
Rest 30 seconds or so between each set.
Then you could do a seperate sprint workout, such as:
Sprint 200 meters x 3-5, rest 2-3 minutes between each sprint.