I'm a personal trainer and this is the six-move full-body workout I rely on when all I have is a pair of dumbbells

When life gives you lemons, make lemonade. When life gives you dumbbells, do this six-move full-body circuit for balanced strength and muscle.

This is my go-to when I'm short on time, motivation or kit. It’s efficient, comprehensive and convenient if all you have is a pair of dumbbells.

The workout combines three lower-body and three upper-body exercises, each challenging your core strength and stability while incorporating deep stretches to unlock tight muscles and stiff joints.

How to do the full-body dumbbell circuit

Perform 10 repetitions of each exercise (10 per side for the reverse lunge, renegade row and biceps curl into overhead press), doing them back-to-back with no rest if you can.

Complete two to four rounds in total, resting one to two minutes between circuits.

Choose a weight you can comfortably press overhead for at least 10 repetitions.

I use a pair of 15kg/33lb dumbbells, which feels slightly easy at first but gets more challenging as I repeat the circuit.

Read our piece on which dumbbell weight you should choose for more guidance.

The moves

1. Goblet squat 10
2. Reverse lunge 10 each side
3. Romanian deadlift 10
4. Dumbbell deficit push-up 10
5. Renegade row 10 each side
6. Alternating biceps curl into overhead press 10 each side

Trainer tips

First up is a goblet squat, using just one dumbbell cupped in both hands. Focus on dropping into a deep squat with each repetition for a hip-opening stretch.

The following reverse lunge will again mobilize the hips, while also helping you develop unilateral leg strength.

The third exercise is a Romanian deadlift, targeting the posterior chain—the hamstrings, glutes and lower back. Take your time with the lowering phase to lengthen your hamstrings, then squeeze your glutes hard at the top of the lift.

For the dumbbell deficit, lower as far as you can into the push-up to increase your range of motion around the chest and shoulders. Hold the dumbbells by the handles or stand them upright to create a deeper drop.

Next is the renegade row to target the mid- and upper-back muscles, while challenging your core to stabilize your spine. Hex dumbbells are ideal for this move as the hexagonal shape provides a more stable base than rounded dumbbells.

Drop your knees to the floor for this and the deficit push-up if you need to make them more beginner-friendly.

Last up, the alternating biceps curl into overhead press will target your biceps and shoulders, while challenging your core and glutes to stabilize your torso.

Alternating sides will be easier than trying to lift both dumbbells at a time, which you'll be grateful for as you'll likely be blowing hard by the end of the circuit.