Need a quick workout to fit in before the holiday festivities kick off? This full-body dumbbell workout from Fitness Coach, Elise Young, will sort you out. In less than 40 minutes you’ll target all your major muscle groups and be left feeling stronger, fitter and more energised. You don’t even have to leave the house either, as this workout can be done with just a pair of dumbbells. So, grab yours and get moving!
Full-body workouts are more time-efficient than upper-lower due to their variety of compound exercises, while still being just as effective for building strength and muscle. A study in BMC Sports Science showed that women who did either a four-day upper-lower split or a two-day full-body workout both saw similar increases in strength and muscle after 12 weeks. So, if you’re worried whether full-body workouts can still deliver the goods, they 100% can!
What we really like about this workout is that most exercises Elise has chosen mimic movement patterns that we use in everyday life, such as squatting, pressing, lunging and pulling, so it’s very functional. If you only have access to one dumbbell, instead of two, you can still do this workout, just focus on one side of your body at a time. You can always substitute dumbbells for kettlebells, resistance bands or even a pair of heavy water bottles— get creative! Here are your exercises:
- Bent-over rows – 3 x 12
- Goblet squat – 3 x 10
- Half kneeling single arm overhead press – 3 x 10
- Pullovers – 3 x 20
- Alternating side lunges – 3 x 16 (total reps)
We hope you enjoyed that workout— simple, yet very effective. Aim to do two to three full-body workouts per week and it won’t be long before you notice changes in your strength and body (just make sure your diet is in check too). Need more workouts like this? Try this 30-minute dumbbell workout from another fantastic fitness coach, James Stirling, or this speedy superset workout from Chris Hemsworth’s personal trainer if you’re strapped for time.
-
No pull-ups needed — sculpt a wider back with this five-move dumbbell workoutNo gym required
-
You only need two dumbbells, 30 minutes and this five-move workout to grow your armsYour t-shirt sleeves will feel fuller by the time you’ve finished
-
This 30-minute full-body dumbbell workout is all you need to grow muscle all overFull-body gains with this simple, straightforward dumbbell workout
-
Sculpt a strong upper body and solid core with this four-move Pilates workoutJust grab a light pair of dumbbells or two medium-sized water bottles
-
Boost your run speed, strength and power with this lower-body kettlebell workoutPowerful legs for more speed and less injury
-
This four-move HYROX workout will improve your running and build lower-body muscleCompromised running is key if you want to smash a HYROX PB
-
You don’t need the gym – boost total-body strength with this beginner-friendly resistance band workoutIt's also low-impact and can improve your mobility too
-
New to kettlebells? Try this four-move, beginner-friendly workout to build full-body strength
