If you don't have much time to work out, we've got you covered. Grab two dumbbells and try these exercises to build
your strength and tone your muscles.
Do all five exercises in a circuit: Repeat each exercise for 45 seconds, followed by 30 seconds of rest. Repeat the
full circuit twice. Always aim for a 1 to 2-minute warm-up
and cooldown to support recovery and prevent injury.
Squat to dumbbell press
Targets: legs, glutes, shoulders and core
- Hold dumbbells at shoulder height. Keep your feet shoulder-width apart.
- Lower into a squat.
- As you stand up, press the dumbbells overhead.
- Return to start.
Deadlift to back row
Targets: glutes, hamstrings and biceps
- Stand with your feet hip-width apart. Hold the dumbbells in front of your thighs.
- Hinge at your hips to lower the dumbbells in front of your legs.
- At the bottom of the movement, pause and pull the dumbbells toward your torso.
- Squeeze your shoulder blades together.
- Lower the dumbbells and return to start.
Cross behind lunge with lateral raise
Targets: legs, glutes, quads, shoulders and core
- Stand with your feet shoulder-width apart. Hold the dumbbells in your hands and let them rest against your
outer thighs.
- Cross your right foot behind your left leg. Land on the ball of your back foot and keep both knees bent.
- Raise the dumbbells and keep your arms slightly bent.
- Slowly lower your arms back to your sides. Repeat, crossing your left foot behind your right leg.
Tricep extension with knee pull
Targets: triceps, core, balance and coordination
- Extend your arms over your head while holding the dumbbells in both hands.
- Bend your elbows to lower the dumbbells behind your head.
- As you extend your arms back above your head, lift one knee toward your chest.
- Lower your leg and repeat, alternating knees for each rep.
Lateral lunge with bicep curls
Targets: inner thighs, glutes, biceps and core
- Hold the dumbbells at your sides, palms facing toward you.
- Step out to the side into a lunge, bending one knee while keeping the other leg straight.
- As you lunge, bend your elbows and lift the dumbbells toward your shoulders.
- Return to standing and repeat on the other side.
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