Strength training circuits are a great way to build muscle, burn calories and increase your overall level of fitness in an efficient way. 

Try this intense strength training circuit to strengthen and tone your entire body. If 4 sets are too difficult to start with, begin with 2 sets. Add an additional set each week until you work your way up to 4 sets.  

Kettlebell sumo deadlifts – 4 sets of 12 reps

  • Begin with your feet wider than shoulder-width apart, holding a kettlebell with both hands
  • Keep your chest upward and your back straight as you squat and push your hips backward until your thighs are parallel to the floor
  • Shift the weight back onto your heels before you drive through your legs and push yourself upward to the starting position for one rep

Bridges with chest press – 4 sets of 15 reps

  • Lie on your back with your knees bent and your feet hip distance apart, holding dumbbells in both hands at your chest
  • Squeeze your glutes and press through your feet to drive your hips towards the ceiling
  • Hold this position while you press both weights upwards simultaneously
  • Lower the weights and drop your hips back to the floor for one rep

Barbell bent over rows – 4 sets of 12 reps

  • Before you begin, pick a barbell weight that is manageable yet challenging
  • Begin with your feet hip distance apart and grip the bar with your hands slightly wider than your hips
  • Slightly hinge the hips forward, keeping your back straight and your head and neck in a neutral position
  • Initiate the row by bringing the elbows back and activating the rhomboids to move the barbell towards your body
  • At the top of the movement, squeeze the upper back before slowly lowering the weight back down to the starting position

Barbell lunges – 4 sets of 10 reps per side

  • Begin standing with your feet hip-width apart and a barbell positioned securely across the back of your shoulders
  • Hold onto the bar using both hands as you step forward with your right leg and lunge down
  • Be sure to keep the torso upright to maintain balance
  • Push up through the heel of your right foot to return to starting position for one rep
  • Complete the movement with the opposite foot forward

Barbell overhead presses – 4 sets of 12 reps

  • Rest a barbell on your shoulders and collarbones
  • Grip the barbell with your hands just outside the width of your shoulders and your elbows slightly in front of the bar
  • Push the barbell upwards in a straight line
  • Slowly lower the bar back down to the starting position and repeat

Hammer curls – 4 sets of 15 reps

  • Sit on an inclined bench with your knees bent and your feet planted firmly on the floor
  • Hold a lightly weighted dumbbell in each hand, arms extended at your sides and wrists turned inward towards your torso
  • Without moving your bicep, bend your elbow and lift your hand and forearm upward towards your chest
  • Your wrist should remain turned inward towards your torso throughout the duration of this movement
  • Pause briefly at the top of this movement before lowering the weight back to the starting position for one rep