In this 4-exercise, functional circuit, a 63-year old client completes a squat/curl/press, double-arm dumbbell row, modified up-down, and weighted squat-thrust. He is using a pair of 20lb dumbbells for this circuit.

The advantages of functional circuits like this are three-fold:

1.) They are, as the name implies, functional – meaning they help with day to day actions, as well as overall athletic ability.
2.) An exercise combination, such as this, increases heart rate, breathing rate, body temperature, and overall metabolism greater than doing the exercises individually
3.) The fact that rest times are kept small makes this kind of circuit a very efficient use of one’s time in the gym

This is also a great combination, that requires minimal equipment, which can be done at home on the days you can’t make it to the gym.