“Strength training has so many health benefits that it should be part of any fitness routine,” according to The Gym Group master trainer Jenni Tardiff.
Her point is hard to argue with, considering lifting weights can strengthen your muscles and bones, boost your metabolism and even improve your mood. But where should you start, if the weights area is out of your comfort zone?
Try Tardiff’s four-move full-body dumbbell routine, which can be done at home or in a quiet corner of the gym. It takes 30 minutes and targets a wide range of muscles, including those found in your legs, arms, back and core.
The Gym Group’s master trainer, Jenni Tardiff, has over a decade of experience in the fitness industry. She leads various exercise classes, including cycling, circuits and yoga, and recently became The Gym Group’s HYROX Academy master trainer and coach.
How to do Jenni Tardiff’s four-move dumbbell workout
- Goblet squat 3×12-15
- Chest press 3×12-15
- Bent-over row 3×12-15
- Alternating lunge 3×10 (on each leg)
Perform the exercises listed above as straight sets. This means you’ll do all sets, reps and rests for one exercise before moving on to the next one.
For example, you’ll start with 12-15 goblet squats, rest for 60-120 seconds, then repeat this sequence two more times. Once you’ve finished all three sets, you’re ready to progress to the chest press.
1. Goblet squat
(Image credit: Getty / Aldomurillo)
Sets: 3 Reps: 12-15 Rest: 60-120 seconds
- Stand with your feet shoulder-width apart and hold a dumbbell close to your chest with both hands.
- Squat down, keeping your back straight, knees out and your chest up.
- Push through your heels to return to the starting position.
“Goblet squats are perfect for beginners as they target the lower-body muscles and promote proper squat form. The added weight challenges your muscles, building strength and improving overall stability,” says Tardiff.
2. Chest press
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