SEC-S25W6: Full Body Circuit

Hello everyone,

I'm excited and determined to share with you today that I'm taking part in the sixth and final week of season 25 of the SteemFit & StayFit community, I was able to push myself, find my potential and, most importantly, fortify my body and mind through a structured program thanks to this weekly challenge that emphasized well-being, exercise, discipline, and continuous improvement.

The goal of this last week's full body circuit, also known as a complete training circuit, is to work all of the major muscle groups in one session, the program consists of four basic exercises that demand strength, coordination, stability and endurance: Dumbbell Thrusters, Step Ups, Dumbbell Chest Flys, and Bicycle Crunches.

Warm-up: Dynamic Cardio Preparation

To start my session in the best possible conditions, I did a general 7-minute warm-up inspired by dance fitness movements and light cardio. I combined quick lateral stepping movements, dynamic knee lifts, arm circles, and a few torso undulations, this warm-up allowed me to wake up all my joints, activate my circulation, and gradually raise my heart rate to approach the workout in optimal condition.

Dumbbell Thrusters – 3 sets of 10 reps

The Dumbbell Thrusters exercise works the lower body, upper body, and core with its explosive combination of a shoulder press and a full squat. I began by standing with my arms bent at shoulder height, my feet slightly shoulder-width apart, and a dumbbell in each hand, palms facing inward, I pushed my hips back to perform a squat, and as I was rising back up, I instantly did an overhead press, then I was able to really work my quadriceps, glutes, shoulders, and core muscles with this fluid sequence.

Top position of the Dumbbell Thruster: arms are fully extended overhead, legs are locked. Coordination of the overall movement is essential here.	Bottom position of the movement before the push: dumbbells are held at shoulder height, thighs parallel to the floor, gaze straight ahead and posture well aligned.

Step Ups – 3 sets of 10 repetitions

My lower body, specifically my glutes, quadriceps, calves, and core to maintain balance, was the main target of the Step Ups exercise, I used a high, stable platform to accomplish this, I stepped onto the elevated platform with my right foot first, then slowly lowered myself back down after shifting my weight to fully step onto it. For every repetition, I switched up my legs and I used just my body weight for this exercise, which enables superb muscle control.

Beginning of the movement with the right leg in support: the core is braced, the gaze is directed forward, and the ascent is initiated with power.	Moment when both legs are at the top of the platform: stability is maintained thanks to efficient contraction of the core and leg muscles.

Dumbbell Chest Flys – 3 sets of 12 reps

I used a flat bench to perform Dumbbell Chest Flys for this chest-focused section. This motion entails lateral arm extension with the elbows slightly bent, this aids in focusing on and isolating the middle bundle of the pectorals, I made a slow, deliberate opening while lying down with my feet firmly planted on the ground, then raised my arms back above my chest, my biceps and anterior deltoids provided a stabilizing effort as I experienced a deep contraction in the middle of my chest.

Maximum extension position: arms are open in an arc, dumbbells well controlled to avoid overloading the shoulders.	Return to the starting position: the dumbbells are brought together above the chest, tightening the pectoral muscles. Wrist and elbow alignment is maintained.

Bicycle Crunches – 3 sets of 15 repetitions per side

Bicycle Crunches are probably one of the most effective exercises for deeply working the abdominal muscles, particularly the obliques, rectus abdominis, and hip flexors. Lying on a mat, I bent my legs to a 90° angle, placed my hands behind my head, and then began a controlled pedaling movement while rotating my torso so that my elbow touched the opposite knee, when executed correctly, this movement strengthens coordination, improves overall core strength, and generates an intense contraction in the core.

Abdominal contraction phase: the right leg is extended while the left knee rises to meet the right elbow.	Alternate movement: the right knee rises this time, crossing the left elbow. The torso is lifted off the floor to accentuate the contraction.

Cool Down – Guided Breathing and Relaxation (5 minutes)

To conclude this intense session, I lay on the mat in a supine position, arms open, palms facing the sky, I practiced deep breathing through my nose, followed by a slow exhalation through my mouth, this relaxation phase allowed my heart to gradually slow down, my muscles to release accumulated tension, and my mind to return to calm after the exercise. I felt a real muscular relaxation, particularly in my shoulders, lower back, and legs.

My overall feelings and impressions

This session required total physical dedication. The Dumbbell Thrusters left me particularly exhausted due to their intensity and combination of strength and coordination, the Step-Ups, although bodyweight, revealed some imbalances that I had to correct with dedication. The Chest Fly allowed me to isolate my chest with unusual precision, while the Bicycle Crunches put my abs to the test. The entire circuit left me with a healthy and satisfying fatigue, with a feeling of overall strengthening.

I used a pair of 8kg dumbbells, which I have at home, to perform all the exercises, the images clearly illustrate my commitment and clearly show my sweaty face, proof of the effort made.

My progress over the five weeks

Looking back on these five weeks of commitment:

• I noticed better muscular endurance and an ability to perform movements without quickly getting out of breath.
• My abs are firmer and my posture is straighter, thanks in particular to the core exercises.
• My sleep and concentration have improved, which demonstrates the positive effects of regular physical activity.
• I learned to self-discipline, structure my sessions, and listen to my body better.

Participation Video

The full video illustrating all the exercises can be viewed here: