Spring Full-Body Circuit

Outdoor Bodyweight and Dumbbell Workout

Spring is here and that means getting outdoors may seem a bit more inviting. Get ready to rock your summer body by moving your body and getting your heart rate up. Take your workouts outside and enjoy the fresh air!

There is no reason why you can’t get in a killer workout without going to the gym, so check out my full-body spring circuit that requires only a pair of dumbbells and your own bodyweight. Whether you are advanced or a beginner, this workout will leave you feeling energized and accomplished! Move through the exercises one at a time, then rest a few minutes and repeat the circuit two to three times, depending on your level and time. Have fun and dig deep!

bicep curls with two-second hold at the mid-point

10 bicep curls with two-second hold at the mid-point

Start standing, holding dumbbells down by your side. As you exhale, bring the dumbbells up to the halfway point, until your arms are parallel to the ground. Hold at the mid-point for two seconds, then lower back to the starting position and repeat exercise. Note: this is not a full rep, these are half reps.

thrusters

10 thrusters

Start standing with feet shoulder-width distance apart and holding dumbbells resting on your shoulders. Perform a squat and lower down toward the ground, pushing your glutes back. As you stand back up to the starting position, simultaneously press the dumbbells overhead. Repeat the movement, lowering dumbbells back down to your shoulders as you lower back into the squat position and repeat the movement.

bench dips

10 bench dips

Place your hands on a bench behind you and legs straight out in front with one foot crossed over the other. With your elbows hugging your body, lower down toward the ground, then push yourself back up to the starting position and repeat the movement.

stationary lunges

10 stationary lunges (each side)

Start with your feet staggered and holding dumbbells down by your side. Lower your body down toward the ground, then use your front heel to press yourself back up to the top of the lunge. Keep your tummy tight and chest lifted throughout the entire movement. Lower back down and repeat until repetitions are complete, then move to the other side.

push-ups

10 push-ups

Start in the top of a plank position with your stomach tight. Lower down toward the ground, then push yourself back up to the top of the plank position and repeat the movement. Note: For a beginner, feel free to lower your knees down to the ground and perform the push-up off your knees.

side lateral raises

10 side lateral raises

Start standing with your feet shoulder-width distance apart and dumbbells by your side. As you exhale, raise your arms out by your side until they are parallel to the ground. Hold for a quick second, then lower and repeat the movement.

Gina Aliotti

Gina Aliotti is the owner of Gina Aliotti Fitness and 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 how to stay devoted to living a healthy lifestyle, no matter where they are in their journey. Since having her two kids, Gina has adopted NO GYM workouts, proving that it doesn’t take a gym to reach your goals.

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