When you're looking for a minimal-equipment sweat session to do at home, where do you go? I typically turn to YouTube, my trusted Peloton app, and Instagram. So, when I needed a quick workout during a busy week, I turned to the latter (because there are good ones from certified trainers on the social media platform if you know where to look). Jeanette Jenkins's seven-move full-body circuit caught my eye for two reasons: it required two dumbbells and no jumping, and the moves all worked multiple muscle groups.
Jeanette, the Hollywood Trainer who has been in a few Class FitSugar videos before, noted on Instagram that this workout is one of her favourites and that it's a great option for someone who's travelling. I did this workout in my basement at home, but you could take it to the gym with you as well. Check out the full routine ahead.
Jeanette Jenkins's 7-Move Full-Body Circuit With No Jumping
Do two to three rounds of the following exercises (see videos of each above):
- Side lunge to front kick: 15 to 25 reps on each side
- Push-up to squat, bicep curl, and shoulder press: 15 to 25 reps
- Plié squat with upright row and front delt lift: 15 to 25 reps
- Goblet squat: 15 to 25 reps
- Lunge with bicep curl: 15 to 25 reps on each side
- Back row and back fly with back taps: 15 to 25 reps
- Chest fly leg raises: 15 to 25 reps
This workout was harder than I anticipated. Jeanette didn't indicate how long to rest for in her Instagram caption, so I tried to go through one round of the circuit with as few rest periods as possible. Between rounds, I let myself breathe and towel off for about three or four minutes. Two rounds took me about half an hour, and they left me sweaty and tired to say the least.
Though Jeanette wrote that you only need one set of dumbbells, because I had options available in my basement, I alternated between two different sets of weights and one larger dumbbell (a single 30-pound weight (approximately 13 kilograms) for the goblet squats). I used a 10-pound set for the push-up to squat, bicep curl, and shoulder press; lunge with bicep curl; and back row and back fly with back taps. I switched to eight pounds for the plié squat with upright row and front delt lift as well as the chest fly leg raises.
My heart was pumping and my arms could barely make it through two rounds (I originally wanted to complete three rounds but listened to my body instead). I felt it in my chest, shoulders, biceps, and quads the most. However, my core was engaged for all of the exercises, of course, and I did feel my abs working especially hard during the side lunge to front kicks, those push-ups, and the leg raises toward the end.
The moves that challenged my muscles most noticeably were those push-ups that incorporated squats, bicep curls, and shoulder presses; the lunges with bicep curls; and the goblet squats (going from plié squats to goblet squats is not easy). I also had to take periodic five-second breaks during the plié squats because my delts were on fire (note: in that move, a plié squat with an upright row and a plié squat with a front delt lift equals one rep).
For this workout, I would suggest the following: switch around the order if your arms can't take the fatigue. That's what I did with the back rows and the leg raises (the leg raises were the sixth move in the circuit for me, not the seventh). Also, write down the moves separately on your phone (or just have this article open!) to keep tabs on what's next since replaying the Instagram video might be tedious.
I did 15 reps of all of these moves, and next time I'm ready to see if I can add a few extra reps for each. Want more? Check out Jeanette's full-body bench workout, another total-body routine, and her cardio kickboxing session.