Circuit-style workout routines are a challenge if you work out in a busy commercial gym with limited space. Plus, the piece of equipment you use at the start of your routine will likely be in use when you get back to it.
But there are some workarounds, including strategically selecting exercises in your gym circuit routine.
Here is a total-body circuit that allows you to get an entire workout in a small, contained space—and you’ll only be hogging one piece of equipment: The power rack.
Select a weight that will allow you to perform around 12 reps for each exercise. Ideally, you will want to use the same dumbells for the Romanian deadlifts and the bent-over rows.
Set up the rack to perform front barbell front squats and grab your set of dumbbells. Perform 12 reps of each exercise, moving from one exercise to the next. Rest only after you have completed one circuit:
1) Barbell front squat and press
3) Dumbbell Romanian deadlift
4) Bent-over dumbbell row
Repeat this circuit three to four times, depending on your fitness level and time constraints.
Why does this matter to you? Because training during peak hours at a commercial gym is sometimes inevitable, but with a little creativity, you can still do an effective circuit-style total-body workout—even when equipment is running three people deep.
*You can increase a push-up’s intensity by adding a pause in the down position; the longer the pause, the more difficult the rep.