Good morning! Today it is raining and cold here in Denver so I decided that some weight training will help warm my body up! The workout will include dumbbells and barbells. You can create a full body workout that will fire up your clients upper and lower body. As with any weight training, please always look after your clients safety and coach proper techniques. These workouts provide strength training as part of an overall fitness program. These exercises include squats, lunges and power moves working glutes, core, biceps, chest and back.

Dumbbell Training : One of the oldest uses of dumbbells is to increase the gravity load on the body.
The dumbbell becomes effective at enhancing momentum by moving them around the body. Holding dumbbells as a support while doing body weight exercises on the floor changes ground reaction forces. Dumbbells allow for a free movement of limbs so very specific exercises can be designed.

Barbell Training : Barbells are the traditional training tool that has many uses. Barbells used in traditional and Olympic Lifts, they work as the ultimate in gravity enhancers. Using the Barbells rolling property then they can change gravity reactions while creating momentum. The  barbell is great for momentum when used as  a long  level or asymmetrically loaded training tool.

Today’s Workout:

7 sets of 12 reps per exercise

To increase intensity increase weights in each set. 30 second rest between sets


Exercise 1 dumbbells leg reach backward and press to the side



Exercise 2 barbell 3 point hand lunge rotation




Exercise 3 dumbbells push press traveling forward



Exercise 4 barbell bent over row wide to narrow



Exercise 5 dumbbells lying push from chest to knee wide



Exercise 6 barbell squat with feet rotated out and press forward move



To see more about training circuits and creating exercise programs please click here Functional Training Circuits And for click here to sign up for our newsletter and receive a FREE Personal Training Course