Work It with a Circuit

Strapped for time but want to get in a good sweat? Ultimate Performance Singapore shows us how to do a full-body dumbbell ( DB) circuit workout that targets all the main muscle groups, ensuring maximum calorie burn in a short time frame.

Exercise #1: DB FLAT BENCH PRESS

Lie face-up on a flat bench. With the dumbbells on each side of your chest, press them up, keeping palms forward and shoulders retracted throughout the movement. Lower the weights to starting position, then repeat. This exercise works the chest, shoulders and triceps.

Exercise #2: CHEST-SUPPORTED ROW

Set a bench to an incline of about 45 degrees. Prop your chest against the bench so that your chin is above the top and both legs are straight. With a dumbbell in each hand, pull the weights up towards the sides of your ribcage, keeping your elbows close to your body throughout the motion. Then lower your arms and repeat. This exercise works the upper back muscles and triceps.

Exercise #3: DB LUNGES

Start with two dumbbells by your side. With your feet close together, take a step forward, bringing your knee into a 90-degree angle lunge. Then, push off and return to your starting position. Perform the same movement with the other leg. Keep arms down and straight the entire time. This exercise works the quads, hamstrings and glutes.

Exercise #4: HIP-THRUST HOLD

Start by lying on the ground face-up with bent knees; bring your heels close to your buttocks while keeping ankles shoulder-width apart. Push your hips toward the ceiling into a “glute bridge,” where your body forms a triangle with the floor. Squeezing your glutes as hard as you can, hold this position from 30 seconds to one minute. Return to starting position before repeating the movement. This exercise works your buttocks and hamstrings.