It would be easy to mistake this dumbbells workout as just another arms workout. Be we want to show you that this little bit of equipment can work your entire body – from shoulders right down to your calves.
Best of all, it's super easy to get started. All it takes is a set of dumbbells (if you don't already own some, check out our pick of the best adjustable dumbbells) and six key moves - outlined below.
Weight training will make you stronger and can help you lose weight by burning calories and ramping up your metabolism. ‘You’ll increase bone density and strength, which reduces the chance of osteoporosis as you get older,’ says Chris Richardson, the founder of Zero Gravity who has trained TV star Lisa Snowdon and singer Rochelle Humes. ‘Plus, it will lower cholesterol and improve heart health.’
Worried about bulking up if you’re a woman? Don’t be. ‘Women have thirty times less body-building hormones than men, so it makes it hard to create huge muscles,’ explains Chris. But that doesn’t mean you can’t get a slimmer, stronger, healthy bod.
Full-body dumbbells workout: your six trim-and-tone moves
‘The timing of any lift is important for form,’ Chris says. Aim for a 1-2-3 count during the lift, hold for two and lower to a count of 3-2-1.
Squat with triceps extension (beginner legs)
Stand with feet a little wider than shoulder- width apart with a dumbbell in each hand. Squat down and lower the dumbbells to the floor. Stand up, li dumbbells up above you, then bend elbows and lower dumbbells back behind your head, so elbows are pointing up. Lower down into squat again and repeat.
Single leg deadlift to upright row (advanced legs)
Hold dumbbells by your sides, back straight. Lean forward at hips, and lift your left leg out straight behind you. Let weights hang down. Draw the weights into your sides. Reverse back to start and repeat with right leg.
Chest press with single leg extension (beginner core)
Lie on your back with your arms raised, holding a pair of dumbbells. Lift your legs and bend your knees at right angles. Extend your right leg, so your foot is just above the floor. While you’re doing this, lower your dumbbells to your chest. Draw your right leg back in towards you, while raising your arms back up. Repeat with your left leg.
Standing plank to single arm row (advanced core)
Start in a plank position with legs wider than hip-width apart. Hold a dumbbell in each hand, keeping wrists locked to protect joints. Engage core and glutes, and bring your left arm into your chest, so your elbow is pointing to the ceiling. Return weight to the ground and repeat on right side.
See how our writer got on when she attempted a plank every day for a month!
DB Skull Crushers (beginner arms)
Lie on your back, knees bent, holding a pair of dumbbells. Raise your arms up so they’re above your chest. Slowly lower arms towards your head, bending elbows to 90 degrees, as dumbbells reach mat. Aim to lower dumbbells so they’re either side of your head, elbows pressing in. Lift arms back to start.
Bicep curl to overhead shoulder press (advanced arms)
Stand feet hip-width apart with a dumbbell in each hand. Arms should be hanging down by your sides, palms forwards. Flex your elbows to curl the weights in towards your chest. Rotate your arms and shoulders and extend up towards the ceiling. Pause before reversing the movement.
Full-body dumbbells workout: 30-day challenge
Perfected the moves? Now it’s time to put them into practice with our 30-day challenge. One word of advice before getting started: don’t rush the lifts. Use proper form to boost results and reduce the risk of injury.
Day 1
5 x Squat with triceps extension
5 x Chest press with single leg extension
5 x DB skull crushers
Day 2
Rest day - don’t skip these, as they help your muscles mend and get stronger!
Day 3
5 x Squat with triceps extension
5 x Chest press with single leg extension
5 x DB skull crushers
Day 4
Rest day
Day 5
10 x Squat with triceps extension
10 x Chest press with single leg extension
10 x DB skull crushers
Day 6
Rest day
Day 7
10 x Squat with triceps extension
10 x Chest press with single leg extension
10 x DB skull crushers
Day 8
Rest day
Day 9
15 x Squat with triceps extension
15 x Chest press with single leg extension
15 x DB skull crushers
Day 10
Rest day
Day 11
15 x Squat with triceps extension
15 x Chest press with single leg extension
15 x DB skull crushers
Day 12
Rest day
Day 13
20 x Squat with triceps extension
20 x Chest press with single leg extension
20 x DB skull crushers
Day 14
Rest day
Day 15
20 x Squat with triceps extension
20 x Chest press with single leg extension
20 x DB skull crushers
Day 16
5 x Single leg deadlift to upright row
5 x Standing plank to single arm row
5 x Bicep curl to overhead shoulder press
Day 17
5 x Single leg deadlift to upright row
5 x Standing plank to single arm row
5 x Bicep curl to overhead shoulder press
Day 18
Rest day
Day 19
10 x Single leg deadlift to upright row
10 x Standing plank to single arm row
10 x Bicep curl to overhead shoulder press
Day 20
10 x Single leg deadlift to upright row
10 x Standing plank to single arm row
10 x Bicep curl to overhead shoulder press
Day 21
Rest day
Day 22
15 x Single leg deadlift to upright row
15 x Standing plank to single arm row
15 x Bicep curl to overhead shoulder press
Day 23
15 x Single leg deadlift to upright row
15 x Standing plank to single arm row
15 x Bicep curl to overhead shoulder press
Day 24
Rest day
Day 25
20 x Single leg deadlift to upright row
20 x Standing plank to single arm row
20 x Bicep curl to overhead shoulder press
Day 26
20 x Single leg deadlift to upright row
20 x Standing plank to single arm row
20 x Bicep curl to overhead shoulder press
Day 27
Rest day
Day 28
25 x Single leg deadlift to upright row
25 x Standing plank to single arm row
25 x Bicep curl to overhead shoulder press
Day 29
25 x Single leg deadlift to upright row
25 x Standing plank to single arm row
25 x Bicep curl to overhead shoulder press
Day 30
Rest day
-
Epic reductions on Nike sportswear in its hard-to-find sales sectionDeals Stock up on Nike apparel in its well-hidden sale section
-
Strengthen and stabilize weak knees with this trainer's go-to lower-body workoutWorkout Feeling weak at the knees? Use these three moves to build strength and stability
-
This expert-recommended tweak to child's pose is helping me undo the damage of my desk jobYoga If you spend a lot of time sitting down, you need to try this stretch
-
Don't fancy running in the cold? I recommend doing this six-move conditioning workout insteadWorkout If dark mornings are getting in the way of a pre-work run, this six-exercise conditioning workout is a great alternative
-
I swapped a split-exercise routine for full-body workouts and it drastically changed my body fat percentageWorkout If your goal is fat loss, then a full-body workout routine could be key
-
I tried meditating while I walked—and was surprised at how effective it wasMindfulness Struggle to sit still for a seated meditation? Try taking your mindfulness session outdoors
-
I tried this simple trick to replicate a Pilates Reformer class at home—and my core got a serious workoutPilates Could this be the best budget alternative to Reformer Pilates?
-
I tried this bodyweight workout and it helped me activate deep core musclesWorkout These five low-impact exercises helped me build serious core strength
-
Want to pass the 'old man test'? Try these expert-approved balancing tips, which helped me master the challengeWorkout You'll need to develop your stability, balance and strength to pass this test with flying colors
-
I swapped stretches for these four moves to improve my hip health, and I could feel them working straight awayWorkout Healthy hips keep injuries and back pain at bay, so I tried some exercises designed to strengthen the surrounding muscles
