5 Strength Circuits That Work for Everyone (And Why Working Out in a Group is Brilliant)

Have you ever thought that strength training might be too hard or only for those looking to build big muscles? Well, that’s not true at all! The great thing about strength circuits is that anyone can do them. Whether you’re just starting out or already quite active, there’s always a way to join in.

Even better, doing strength circuits in a group makes it more fun and helps you feel part of a team. Let’s find out why, and look at 5 fun circuits perfect for all levels.

Why Group Circuits Are So Good

First of all, let’s talk about why working out in a group is such a good idea.

• You feel more motivated. When other people are moving, you want to keep going too!
• It’s more fun. You can laugh, cheer each other on, and enjoy the time.
• You learn new things. We have expert instructors and Personal Trainers to coach you through everything.
• You feel supported. Everyone is working hard together, no matter their level.
• It's flexible. You can do them with a partner, a group or join one of our group fitness classes.

So, not only do group circuits help you get stronger, but they also help you feel great and connect with likeminded people.

1. Total Body Blast

This circuit works your whole body! You do each move for 40 seconds, then rest for 20 seconds. After that, you repeat the whole thing three times.

Moves:

1. Squats – You can use your own body weight or hold something light.
2. Push-Ups – Start on your knees if that feels easier.
3. Deadlifts – Lift something off the floor carefully by hinging at the hips (like a dumbbell).
4. Plank to Push – Go from a plank position up onto your hands in a push up position and back down again - slowly and steady.
5. Battle Ropes – If your gym has ropes, use both hands and give them a good wave!

Why it’s great: You can make it easier or harder depending on how strong you feel.

2. Leg Power Circuit

Next, let’s focus on your legs. This one is all about your thighs, hamstrings, and glutes (that’s your bottom muscles!). You do 8–12 reps of each move, and then move to the next station.

Moves:

1. Step-Ups – Use a small step, and make it higher when you’re ready.
2. Hip Lifts – Lie on your back with your feet on the floor, lift your hips up and down, squeezing at the top.
3. Split Squats – Like a lunge, but staying in one place.
4. Sled Pushes – Push something heavy like the sled on our prowler track.
5. Wall Sit – Sit against a wall like you’re in a chair—feel the burn!

Why it’s great: Everyone works on the same muscles, but you can choose how hard to go.

3. Push and Pull Power

This one is all about upper body strength. You’ll do one push and one pull move in a row, then take a break. After that, you repeat it all again.

Moves:

• Pull: TRX Rows or Band Pulls
• Push: Chest Press (with light dumbbells)
• Pull: Rowing or pulling exercises
• Push: Overhead Press (lifting a weight or bar above your head)

Why it’s great: You’re balancing your muscles and getting stronger on both sides.

4. Core and Carry Challenge

This circuit is a bit different! You do as many rounds as you can in 12 minutes. Try to stay steady and don’t rush.

Moves:

1. Farmer’s Carry – Hold a set of dumbbells or kettlebells with your arms hanging at your sides and walk with them.
2. Russian Twists – Sit in a boat pose (engage the core) and twist side to side (with or without weight).
3. Deadbugs – Lie on your back, engage your core, and touch opposite arms and legs.
4. Suitcase Carry – Carry a weight on one side only, then switch sides.
5. Plank Hold – Hold a plank for as long as you can!

Why it’s great: These moves help with balance, core strength, and everyday strength too.

5. Partner Ladder Circuit

Finally, here’s a fun one to do with a friend! Start with 1 rep of each move, then 2, then 3… all the way to 10. Then, go back down to 1.

Moves:

• Kettlebell Swings – A pendulum-like motion, starting from between the legs and swinging it forward to chest height
• Squat + Press – Squat down, then lift a set of dumbbells or bar up overhead as you rise.
• Partner Rows – One person works while the other rests.
• Sit-Up High-Fives – Face each other. Do sit-ups and high-five your partner at the top!

Why it’s great: You work as a team, and you can rest while your partner goes. It’s also lots of fun!

As you can see, strength circuits are not scary at all. In fact, they’re great for building confidence, moving better, and having fun at the same time. Whether you’re just getting started or already love working out, there’s a place for you in a group session.

So, if you want to feel stronger, happier, and part of something special—group strength circuits are the way to go!