No Gym Circuit Workout

Full-Body Burn

Fall in love with this simple No Gym Necessary Full Body Circuit that will have your metabolism fired up and muscles screaming. All you need is a pair of dumbbells and the determination to make no excuses.

With this full-body workout, you will target the entire body from top to bottom, making the most out of the little time you have. Go through each exercise, then repeat the circuit. If you are feeling up to it and want the extra burn, repeat the circuit two times. I promise, you will fall in love with how this one makes you feel not only during the workout, but all day long! Dig deep and have fun!

Move through each exercise, doing 10 reps, then repeating the circuit one to two times.

Side Lateral Raises

Start standing with feet hips-distance apart and dumbbells in each hand. Raise your arms out to your sides until hands arms are parallel to the floor. Bring hands back down by your side to starting position and repeat movement.

G-Tip: Be sure to stop when arms are parallel to the ground. Lifting your arms any higher can activate your traps and de-active the muscles we are trying to work, side delts.

Stationary Lunge

Start standing in a split squat position holding dumbbells along side your body. Drop down into the bottom of a lunge position, then use your heel to press back up to the starting position. Repeat the exercise until you have completed 10 reps with each leg.

G-Tip: Be sure you come straight down in the lunge and don’t shift forward, bringing your knee past your toe. Your knee always needs to remain behind your toe.

“V” Front Raises

Start standing with your feet hips slightly wider than hips-distance apart and dumbbells in each hand. Slightly lean forward with your upper body. Raise the dumbbells straight out in front of you with your pinkies touching and thumbs opening up forming a “V.” Drop your arms down to the starting position and repeat the movement.

G-Tip: Be sure to stay leaning forward throughout the entire movement to deactivate traps and allow all the focus on your front delts.

Lunge with Side Lateral Raises

Start standing in a split squat position holding dumbbells along side your body. Drop down into the bottom of a lunge position. As you use your heel to stand up to the staring position, simultaneously raise your arms out to the sides of your body, so they are parallel to the ground. As you drop down to repeat the movement, drop your arms down by your side to the starting position. Repeat the exercise until you have completed 10 reps on each leg.

G-Tip: As you stand back up, be sure to put the focus of your weight in the heel of your front foot. Don’t forget to breath throughout the exercise, inhaling as you drop down and exhaling as you stand up.

Floor Butt Blasters

Start on all fours on the ground. With your foot flexed, kick your foot up toward the sky, squeeze, then drop your leg back to the starting position. Complete 10 reps on each side.

G-Tip: Remember to keep your upper body engaged and core tight throughout the entire exercise.

Fire Hydrants

Start on all fours on the ground. With your foot flexed, raise your leg out to the side of your body so your inner thigh is parallel to the ground. Squeeze at the top then drop your leg back to the starting position. Repeat until you have completed 10 reps on each side.

G-Tip: Keep your core tight and remember to give a nice squeeze at the top of the rep to really target your outer thighs, saddle bag area.

Fire Hydrants Kick Outs

Start on all fours on the ground. With your foot flexed, raise your leg out to the side of your body so your inner thigh is parallel to the ground. From that position, kick your foot out to the side of your body and back in, keeping your leg raised and parallel to the ground the entire time. Repeat until you have completed 10 reps on each side.

G-Tip: Be sure to keep your leg parallel to the ground with each kick. These are very effective and burn so good. When you feel the burn, you will want to drop your leg but do your best to keep it parallel to the ground and not let it dip down toward the ground.

Gina Aliotti

Gina is Co-Founder of Devotion Nutrition. She is a Professional Figure Competitor, certified personal trainer, certified yoga instructor, CrossFit instructor, nutritionist, and fitness consultant. Her passion is to inspire, motivate and teach people the tools to reach their lifelong fitness goals, in a realistic and fun way.

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