Get On the Gay Days Party Pump Circuit

By Darren Floro-Bryant


It’s almost time for the gayest event at the happiest place on earth – the countdown to GayDayS® has begun! Whether your plans include some fun in the sun, late night parties, spinning in the Mad Tea Cup ride – or just spinning at a T-dance, your workout may end up taking a backseat.  So, to help you stay on track during the festivities, try out some full body circuits.

There are several benefits to full body circuits.  First of all, they are a time-efficient workout because they group a series of exercises to work the major muscle groups of your body in one circuit.  They also keep the intensity up because you can move from one exercise to the next with little rest in between.

There are two approaches you can take to full body circuits. One approach is to do a different variation of a circuit every day; each day working your major body parts differently. Another approach is to do a series of multiple full body circuits every other day, efficiently and effectively working your whole body in one shot, allowing you to take a break the next day for recovery time like lounging by the pool or walking around one of the parks with your friends.  Full body circuits will allow you to minimize your time in the gym with maximum benefits, keep you on track with your fitness goals, and leave you more time to be with your friends and celebrate.

Below are four great full body circuits you can do that will attack your body from many different angles.  Each variation follows the same major body part format, flowing between legs, biceps, triceps, chest, back, and finally shoulders.  Depending on your available time, you can do just one of the circuits or, if you have the time, add in a 2nd, 3rd or even 4th circuit.  Every circuit is meant to be done in 3 sets before moving onto the next circuit if you choose to add on.


Circuit # 1

Goblet squat – 12 reps *

Bicep curls w/dumbbells – 12 reps

Bent over tricep kickbacks – 12 reps/arm

Push-ups – 12 reps

Bent over high rows (scarecrows) – 12 reps *

Standing side raises (lateral raises) – 12 reps

~Repeat 3 times~


Circuit #2

Front lunge (all on right foot, then all on left foot) – 12 reps

Flat plate curls – 12 reps *

Dips – 12 reps

Narrow push-ups – 12 reps

Bent over reverse flys w/ dumbbells – 12 reps

Upright row with KettleBell – 12 reps *

~Repeat 3 times~


Circuit #3

Side-2-Side squats holding a weight plate or dumbbell – 12 reps per leg

Incline bicep curls w/ dumbbells- 12 reps

Skull crushers w/ dumbbells – 12 reps *

Flat bench dumbbell press – 12 reps

Seated cable row (narrow grip) – 12 reps *

Seated alternating shoulder press – 12 reps per arm

~Repeat 3 times~


Circuit #4

Reverse lunge (all on right foot, then all on left foot) – 10 reps

Dumbbell standing hammer curl – 10 reps

Cable tricep extension (press down) – 10 reps *

Incline bench dumbbell press – 10 reps

Wide grip cable lat pull-down – 10 reps

Bent over Y-ups (light weight) – 10 reps *

~Repeat 3 times~


BONUS – Body Weight Circuit Option

Squats: 30

Wall sit (iron chair) and hold a bicep flex 0:30 *

Bench/chair dips: 30

Push-ups: 30

Bent over reverse fly isometric hold: 30

Single arm side raises while other arm stays up (shoulder height) in isometric hold-: 15/arm *

Single arm front raises while other arm stays up (shoulder height) in isometric hold–: 15/arm



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