Dumbbell Workout

Get a full-body pump with this 20-minute circuit

HOW TO:

Do 10 reps of the first move, rest for 5 secs, then do 10 reps of the second move, and so on, until you’ve done all 10 reps of the sixth move. That’s 1 circuit. Rest for 2 mins.

Do 3-5 circuits in total.

1A. DB GOBLET SQUAT

Stand holding a dumbbell in both hands at chest height. Keep your chin and chest up, and brace your core. Bend at the knees and push your bum back to squat down until your thighs are at least parallel to the ground.

Drive through your heels to stand back up.

1B. DB SHOULDER PRESS

Stand tall, holding a dumbbell in each hand at shoulder height, with palms facing forward. Keep your chest up, core tight and back straight, then press the weights overhead until your arms are straight. Slowly return the weights back to the starting position.

1C. DB LUNGE

Stand tall, holding a dumbbell in each hand by your sides.

With your chest up, core tight and back straight, take a big step forward with your left leg and bend your knees to lunge down.

Push back off your left foot to return to the start.

Repeat with the other leg – that is one rep.

1D. DB BENT-OVER ROW

Stand tall, holding a dumbbell in each hand. Hinge forward from the hips and lower until your torso is almost parallel to the floor – keep your back straight. Row the dumbbells up to the sides of your torso by engaging your lats, then lower with control.

1E. DB BICEPS CURL

Stand tall, holding a dumbbell in each hand.

Curl the dumbbells up to shoulder height, ensuring your elbows stay tight against your sides.

Squeeze your biceps at the top of the movement, then lower the weights back down with control.

1F. DB OVERHEAD TRICEPS EXTENSION

Stand tall, with a dumbbell held above your head. Keeping your elbows pointing to the ceiling in a fixed position, lower the weight until it’s behind your head. Maintaining that fixed elbow position, power through your triceps to return the dumbbell to the extended starting position.