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      "author": "crystalreed",
      "permlink": "try-this-muscle-building-full-body-circuit-workout-at-home",
      "title": "Try This Muscle-Building, Full-Body Circuit Workout at Home",
      "body": "![Circuit-Workout-Weights.webp](https://cdn.steemitimages.com/DQmRYYFZQM9bGSx6TuPkkcyLtETiw6hJ5mEDMYHVYayVc1x/Circuit-Workout-Weights.webp)\nTry This Muscle-Building, Full-Body Circuit Workout at Home\n\n![Circuit-Workout-Weights (1).webp](https://cdn.steemitimages.com/DQmVXaF2w8hqDckwvNb4jVd1g9tdhPuk4A2Jo5ppkeABdtp/Circuit-Workout-Weights%20(1).webp)\nFull-body workouts with weights can help you build more muscle and, as a result, help prevent injury and leave you feeling strong and empowered. But when it comes to strength training, it's not always easy to know exactly what to do. There are so many exercises out there, they all have different benefits, and there are infinite ways to put them together into a workout. If you're short on time or want a total-body workout with weights that's ready to plug and play, let us recommend a full-body circuit-training workout like the one we've mapped out ahead.\n\nWhat Is Circuit Training?\nCircuit workouts are a style of training where you cycle through several different exercises that target all different muscle groups, usually without resting in between each move. Typically, you complete multiple rounds of the circuit, so you're doing multiple sets of each move. While circuit workouts typically include strength exercises, they also get your heart rate up because you're taking minimal breaks between exercises. But the beauty of circuit workouts is that they're highly customizable: You can choose to include bursts of cardio, decide to focus on all lower body or upper body, use different pieces of equipment, or make it all bodyweight. The workout is your oyster.\n\nWant to give one a try? Ahead, check out a full-body circuit workout with weights consisting of nine exercises total. Even better? If you have dumbbells, you can do the circuit workout right at home.\n\nFull-Body Circuit Workout With Weights\nEquipment: We recommend using five- to 10-pound weights for this workout, but feel free to use heavier or lighter weights. Here's a guide on how to choose the right weight for your workout.\n\nDirections: Before getting started, warm up with three minutes of light cardio and do some dynamic warmup exercises. This workout is broken up into three circuits. Complete each circuit twice before advancing to the next circuit. Take little to no rest in between each exercise and one minute of rest in between each round. Rest for two minutes after you complete both rounds of each circuit. Don't forget to cool down and stretch once you've finished the workout.\n\nCircuit 1, exercise 1: Goblet squat, 15 reps\nCircuit 1, exercise 2: Deadlift with row, 15 reps\nCircuit 1, exercise 3: Bridge with chest press, 20 reps\nCircuit 2, exercise 1: High-to-low woodchop, 24 reps (12 per side)\nCircuit 2, exercise 2: Reverse fly, 15 reps\nCircuit 2, exercise 3: Split squat with overhead press, 20 reps (10 per side)\nCircuit 3, exercise 1: Bicep curl with side lunge, 20 reps (10 per side)\nCircuit 3, exercise 2: Lawn mower, 20 reps (10 per side, alternate sides)\nCircuit 3, exercise 3: Overhead reach with leg lower, 20 reps (10 per side, alternate sides)\n— Additional reporting by Sam Brodsky and Lauren Mazzo\n\n\n![Circuit-1-Exercise-1-Goblet-Squat.webp](https://cdn.steemitimages.com/DQmf6d8jKP1fJp5YV5WgvYSRfjuihAATrmJnFnQiP9L61mx/Circuit-1-Exercise-1-Goblet-Squat.webp)\n1 Circuit 1, Exercise 1: Goblet Squat\nStand with your feet wider than shoulder-width apart with your toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.\nWith your weight focused in your heels, push yourself up to the starting position. That's one rep.\nDo 15 reps.\n\n![Circuit-1-Exercise-2-Deadlift-Row.webp](https://cdn.steemitimages.com/DQmdW7vYumk3dzjZLYwrNiY9rbCCThEuUUUHTjzihpwEYNg/Circuit-1-Exercise-2-Deadlift-Row.webp)\n2 Circuit 1, Exercise 2: Deadlift With Row\nStand upright holding your dumbbells in each hand, with your palms facing in and your knees slightly bent.\nKeeping your arms straight and knees slightly bent, slowly hinge forward, bending at your hips (not your waist) and lowering the weights to your shins without rounding your back.\nKeeping your back almost parallel to the floor and your abs pulled to your spine, bend your elbows and pull them toward the ceiling. Squeeze your shoulder blades together.\nMaintain the position of your torso as you lower the weights back to your shins.\nSqueeze your glutes to return to standing, keeping your back straight. That's one rep.\nDo 15 reps.\n\n![Circuit-1-Exercise-3-Bridge-Chest-Press.webp](https://cdn.steemitimages.com/DQmTwqV7PaRXgMpprJAN3uANndhCckBfniUNt5zvx98DaDp/Circuit-1-Exercise-3-Bridge-Chest-Press.webp)\n3 Circuit 1, Exercise 3: Bridge With Chest Press\nStart on your back with your knees bent and your feet hip-width apart. Hold the weights by your chest.\nSqueeze your glutes as you push your pelvis toward the ceiling, coming into a bridge. Keep your ribs aligned with your pelvis.\nHolding the bridge, press the weights to the ceiling directly above your shoulders, then lower back down with control. Be sure to maintain a strong bridge position the entire time. That's one rep.\nDo 20 reps without lowering from the bridge.\nTake a one-minute rest, and repeat circuit one. Then, rest for two minutes before moving on to circuit two.\n\n\n![Circuit-2-Exercise-1-High--Low-Woodchop.webp](https://cdn.steemitimages.com/DQmdEhqZyVQGfUN2jwkVpBjRbMndbvg6x2hXdCT6cvjMdN6/Circuit-2-Exercise-1-High--Low-Woodchop.webp)\n4 Circuit 2, Exercise 1: High-to-Low Woodchop\nStart standing with your feet slightly wider than hip-width apart, holding one dumbbell length-wise.\nTwist upward to the right, bringing the dumbbell above your head.\nExhale, and slice the weight diagonally across your body, ending twisted to the left with the dumbbell outside your left thigh. Pivot on your right foot as needed.\nControl the weight back up to the starting position to complete one rep.\nRemember you are moving with force but also control. Don't give into the momentum of swinging the weight around.\nDo 12 reps on each side.\n\n![Circuit-2-Exercise-1-High--Low-Woodchop.webp](https://cdn.steemitimages.com/DQmdEhqZyVQGfUN2jwkVpBjRbMndbvg6x2hXdCT6cvjMdN6/Circuit-2-Exercise-1-High--Low-Woodchop.webp)\n\n![Circuit-2-Exercise-2-Reverse-Fly.webp](https://cdn.steemitimages.com/DQmUcE2sNg7YA8gr1A84guEmh2FZbAGJ9QjNDFGGQx4gnxV/Circuit-2-Exercise-2-Reverse-Fly.webp)\n\n![Circuit-2-Exercise-3-Split-Squat-Overhead-Press.webp](https://cdn.steemitimages.com/DQmQwsM9W8Wh66moB8v94GbiWmKgWn5hp9ZkHjv6UDNWwix/Circuit-2-Exercise-3-Split-Squat-Overhead-Press.webp)\n\n![Circuit-3-Exercise-1-Bicep-Curl-Side-Lunge.webp](https://cdn.steemitimages.com/DQmeAt5itCavmmCxTXodn3odtDe6xZHRMPEFjVSAkWqDX7m/Circuit-3-Exercise-1-Bicep-Curl-Side-Lunge.webp)\n\n![Circuit-3-Exercise-2-Lawn-Mower.webp](https://cdn.steemitimages.com/DQmVfr3wno6dx7bwaVtrzMnMx3s7SVNqWQb4ceKFQDy5KvF/Circuit-3-Exercise-2-Lawn-Mower.webp)\n\n![Circuit-3-Exercise-3-Overhead-Reach-Leg-Lower.webp](https://cdn.steemitimages.com/DQmZfSRjXpq7VtQxiv4o7KHQAZEPk6iTuvUapxK2Jb8yh5r/Circuit-3-Exercise-3-Overhead-Reach-Leg-Lower.webp)\n\n![Circuit-Workout-Weights (2).webp](https://cdn.steemitimages.com/DQmU1odHfjwPsVfK3yLoeLhiLmCHDAXUVeXcVVCXSRobRU9/Circuit-Workout-Weights%20(2).webp)",
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      "permlink": "demi-lovato-opens-up-about-going-through-transformative-growth-since-splitting-with-max-ehrich",
      "title": "Demi Lovato opens up about going through ‘transformative’ growth since splitting with Max Ehrich",
      "body": "![demi_lovato_5.webp](https://cdn.steemitimages.com/DQmTMgRkjNrurJtgsb7cfqWzwiaSYmk5NadyezM8WqykotT/demi_lovato_5.webp)\nDemi Lovato opens up about going through ‘transformative’ growth since splitting with Max Ehrich\nDemi Lovato recently spoke to Rolling Stone and opened up about finding inspiration for her song fiimy (f— it, i miss you) and how she found peace in solitude. Demi told the magazine: \"For me, [it's] definitely inspired by real life. We did this one early last year so some time has passed. Today, I'm feeling good being alone — but I definitely had my sad moment, for sure.\" \n\n \n\nThe 29-year-old artist was asked if it was weird to revisit the intense song now, to which Demi said: \"Sometimes I write songs and by the time I release them, I'm in a totally different mindset. Whether that's the case or not, at some point in time, those were true lyrics coming from my heart from where I was in that moment. I never neglect the past and how I felt in the past. I just wear my lyrics like a badge of honor like, 'Yeah, this is what I've been through.'\"\n\n \n\nDemi also opened up about feeling good alone and learning more about themselves through the process. They said: \"At the beginning of COVID, I wasn't alone. A part of that situation was me not wanting to be alone and then I really came to terms with it. Ever since I've been alone, I feel like I've learned more about myself. I've become more secure in the person that I am. It was just time that I needed to spend by myself because I feel like my whole life — well not my whole life, but ever since I started dating — I was always talking to somebody, or hooking up with someone, or in a relationship, and these past two years have been truly transformative for me.\"\n\n \n\nIf you didn't know, Lovato last dated Max Ehrich, beginning in March 2020. The duo quarantined together and got engaged in July 2020 — soon after, Lovato called it off in September of that same year.",
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      "title": "Amber Heard Says She Gets ‘Thousands’ of Death Threats a Day",
      "body": "![eadafc219c964934e046868228bac51a58-amber-heard.rhorizontal.w700.webp](https://cdn.steemitimages.com/DQma31xgQsEQ9APnRHF4sWywsKPsok17E4WRA4unjUXigxg/eadafc219c964934e046868228bac51a58-amber-heard.rhorizontal.w700.webp)\nFor six weeks now, Amber Heard and Johnny Depp have been in court for their ongoing defamation trial. On the stand, Heard has described five years of abuse she claims Depp inflicted on her, while Depp has denied he was ever violent and suggested he’s the true victim of abuse. As the trial has unfolded, Heard has been the subject of vicious attacks online, with hordes of Depp fans flooding social media and court livestream comment sections with insults, threats, and accusations that she’s lying. On Thursday, Heard took the stand for her rebuttal testimony and spoke about being on the receiving end of this endless stream of vitriol.\n\n“I am harassed, humiliated, threatened every single day, even just walking into this courtroom,” she said, “having the worst parts of my life used to humiliate me.” She continued:\n\nPeople want to kill me. They tell me so every day. People want to put my baby in the microwave. They tell me that. Johnny promised me that if I ever left him, he’d make me think of him every single day that I lived.\n\nHeard also described how her alleged abuse has impacted her day-to-day life. In previous testimony, Heard recounted a string of fights between the couple throughout their relationship that she said involved Depp slapping, shoving, choking, and, in one instance, sexually assaulting her, recalling times that she thought he was going to kill her. As a result, she said Thursday, her friends and partners follow “unspoken rules about how to not scare me, how to not touch me, not to surprise me.” She said she has rules for “doctors, medical professionals, and gynecologists,” who have to touch her to examine her, and that she has had “meltdowns” on set while training to do combat scenes. “I’m not sitting in this courtroom laughing, smiling, making snide jokes,” she said. “This is humiliating for any human being to go through. I’m a human being. Johnny promised that I deserved this and that he’d do this, and I don’t deserve this.”\n\nHeard was also questioned about comments made by Depp’s former attorney Adam Waldman, who called her allegations a hoax in several interviews in 2018 and was later dismissed from this case in 2020. When asked what kinds of threats she’s gotten since Waldman first started making these claims, Heard said that she receives “hundreds of death threats regularly, if not daily. Thousands since this trial has started.”\n\n“I just want Johnny to leave me alone,” she said. “Johnny has taken enough of my voice. I have the right to tell my story. I hope I get my voice back.”\n\nThe jury will hear closing arguments Friday morning and then jurors will be dismissed to deliberate.",
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