strength workout

Strength Interval Circuit – No Jumping, Total Body

Strength Interval Circuit Workout - Total Body, No Jumping - You'll go through a circuit of six total body strength exercises four times total. You'll need a medium dumbbell and a heavy weight (dumbbell or kettlebell). Video included. #strengthtraining #totalbodyworkout #workoutvideo #workout

I love this one! In this strength interval circuit workout, we’ll challenge ourselves with heavy load. You’ll need a medium and a heavy weight (doesn’t have to be a kettlebell—dumbbell will work perfect!). There’s no jumping, so it’s also perfect if you have downstairs neighbors.

This is Day 5 of our week of workouts. If you missed any, here’s what the rest of the week has looked like so far:

Upper Body Strength Workout with Tabata Finisher (34 Mins)
Lower Body Strength Workout with Tabata Finisher (36 Mins)
Mobility & Stretch (22 Mins)
Total Body Bodyweight HIIT (26 Mins)

Strength Interval Circuit Workout

EQUIPMENT NEEDED:

Single medium dumbbell (I’m using 10lbs)
Single heavy weight—dumbbell or kettlebell (I’m using a 20-lb kettlebell)

This strength interval circuit will take you 27 minutes to complete. There are six exercises in the circuit, and we’ll go through them using an interval structure of 45 seconds work and 15 seconds rest. At the end of the circuit set, you’ll rest for 60 seconds. In total, we’ll go through the circuit four times.

There’s no jumping, and I want you to challenge yourself with the weight you use. That being said, your best way to modify is to simply go lighter.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

Workout Breakdown

See 1:58 in the above video for a preview of the exercises.

Squat Cleans
Front Lunge to Torso Twist
Biceps Curls Lunge – Squat
Windmill
Curtsy to Squat Thrust
Squat “Slams” with Pulse

Similar Workouts

If you enjoy this strength interval circuit, check out these similar workouts:

Heavy Lower Body Strength Workout – Heavy weights, focus on lower body.
Dumbbell HIIT Workout – 22 minutes, set of medium dumbbells needed.
Total Body Interval Circuit Workout with a Med Ball – there is some jumping involved with this one, 18 minutes total.

xo Nicole

Lower Body Strength Workout with Tabata Finisher

This lower body strength workout uses the same structure as yesterday’s focusing on upper body. This is Day 2 of our week of workouts, and we’re once again going to challenge ourselves with weight load. Grab a set of heavy dumbbells and get ready for leg day! :)

The schedule for this week of workouts can be found here.

Lower Body Strength Workout

EQUIPMENT NEEDED:

Links are affiliate.

Set of heavy weights (I’m using 20-lb dumbbells)
Optional resistance band loop for the first circuit

This lower body strength workout is broken up into two circuits and a tabata finisher. In each circuit, you’ll go through a circuit of five exercises, three times total. You’ll do 30 seconds of the full range exercise, 15 seconds pulsing in the exercise, then 15 seconds rest. Here’s a breakdown:

Full range exercise 1 (30 sec)
Pulses exercise 1 (15 sec)
Rest (15 sec)
Full range exercise 2 (30 sec)
… and so on.

If the pulsing is too much, you always have the option to do full range of motion for the full 45 seconds.

For the tabata finisher, you’ll alternate between two bodyweight exercises using an interval structure of 20 seconds work, 10 seconds rest. If you’re just interested in the weight training, feel free to skip the finisher. 🙂

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

Workout Breakdown

CIRCUIT 1 – one heavy weight, optional resistance band loop

See 2:17 in the above video for a preview of the exercises.

Good Morning Hinge to Squat // Squat Pulse
Side Step x2 Squat // Low Side Steps
Sumo Squat Calf Raise // Sumo Squat Pulse
Hip Bridge // Hip Bridge Pulse
Frog Bridge // Frog Bridge Pulse

CIRCUIT 2 – both heavy weights

See 19:17 in the above video for a preview of the exercises.

Staggered Deadlift to Back Lunge // Lunge Pulse
Curtsy to Squat // Curtsy Lunge Pulse
Repeat first two exercises on other leg
Squat Cleans // Squat Pulse

TABATA

See 36:15 in the above video for a preview of the exercises.

Squat Jacks
Lunge Hop – Jump Lunge

Similar Workouts

If you loved this lower body strength workout, check out these similar ones:

Strength & Cardio Workout for Lower Body with Heavy Weights – You’ll need a stepper and a set of heavy weights for this one.
Heavy Glutes Workout – Heavy weights and resistance band loop to target the glutes.

xo Nicole