4 Move Dumbbell Circuit

Dumbbells are one of the easiest tools in the gym that can get your heart rate up while also building strength.  I love putting together small circuits like this as part of my group class workouts at Golfletica.  By incorporating the weights, it helps increase the heart rate and provides a great challenge for the muscles.  The key is to stay focused on your form and choose a weight that allows you to to nail every rep!

Here’s the plan:  Do the 4 exercises with the right leg staying planted, then repeat on the left.  That equals one full round, repeat 4-6 times.

  • 8 Reverse Lunges
  • 8 One Leg Balance Bicep Curls
  • 8 Squat and Knee Drives
  • 8 Split Stance Rows

Dumbbells not available to you?  You could easily fill up a couple water bottles or use a band anchored around your foot to add the resistance.

Happy Wednesday!


Published by shawnfarmersese

I'm Shawn, Performance Coach at Golfletica in Bellevue, Wa. I specialize in bringing out the awesome in athletes, especially golfers. 13 years ago I graduated from the home of the 2010 FCS Football Champions (Go Eags!) with a degree in Exercise Science and a broken down body from playing college golf. That lead to my mission to help the world move better, with less pain and killer dance moves. Thanks to the help of my partner in crime Dr. Harry Sese, not only am I playing pain free golf but I get to witness lives change everyday through the power of teamwork. Check out more at our website www.nwsportsperformance.com

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