Next up in this beginner weightlifting workout plan is a total-body circuit workout. It incorporates some compound exercises and cardio moves, so you get the best of both types of workouts.
Do three to four sets of the following circuit. Take little to no rest in between each exercise and three minutes of rest in between sets. If you're a beginner, use your bodyweight when applicable or 7.5- to 10-pound dumbbells. If you're more advanced, select a weight that will challenge you during your final three reps.
- Mountain Climber: 30 seconds
- Begin in high plank.
- Pull your right knee toward your right elbow.
- Step back to high plank.
- Then pull your left knee toward your left elbow.
- Step back to high plank for one rep.
- Reverse Lunge With a Knee Drive: 12 reps on each leg
- Stand with feet together.
- Take a controlled lunge (or large step) backward with your left foot.
- As you lunge back with your left foot, drive your left arm forward to maintain your balance.
- Lower your hips so your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle.
- Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
- From the ground, drive your left knee up, coming into a standing position with your left leg lifted at a 90-degree angle. Simultaneously drive your right arm up to maintain your balance. (If it's too hard to come into to perform the knee drive from the lunge, step your left foot in to meet your right, then raise your left knee up.)
- This completes one rep.
- Burpee With a Tuck Jump: 10 reps
- Begin standing with your feet hip-distance apart.
- Jump into the air, then lower down into a plank position.
- Immediately jump your feet back in so you're in a crouching position.
- From here, jump into the air and bring your knees to your elbows.
- Land softly on your feet, for one rep.
- Split Squat and Press (shown): 15 reps
- Stand with your feet slightly wider than your hips.
- Hold one dumbbell in each hand with palms facing in next to your hips.
- Pull your navel toward your spine to help engage your core.
- Step backward about three feet with your left foot. Press the weights up to the ceiling.
- Lower the weight to your shoulders as you bend your knees to about 90 degrees.
- Straighten both legs as you press the weights back toward the ceiling.
