Your time is precious, and when you spend it exercising you want to know the moves you choose are effective.
To help, ACE-certified personal trainer and UESCA run coach Melissa Kendter has shared the five exercises she thinks almost everybody should be doing and combined them into a dumbbell workout for you to try.
“My brain immediately says they have to do a squat, a hinge, a push, a pull—all the major movement patterns,” Kendter says.
“As long as you’re effectively hitting every major movement pattern and the last few reps are a challenge, you’re going to have an effective workout.”
Melissa Kendter is a functional strength coach, UESCA running coach and ACE (American Council On Exercise) certified personal trainer. She is also a multi-time marathon finisher, Boston marathon qualifier and triathlete. She’s the founder of personal training business TrainMK and owns a private studio for training clients one-to-one.
How to do Melissa Kendter’s five-move dumbbell workout
- Goblet squat 3×8-12
- Kickstand Romanian deadlift 3×8-12 on each side
- Single-arm bent-over row 3×8-12 on each side
- Neutral grip alternating shoulder press 3×8-12 on each side
- Side plank reach through 3×8-12 on each side
Perform each of the exercises above for three sets of eight to 12 repetitions, resting for 60-90 seconds between each one.
For this workout, you will be using straight sets. That means you’ll do all sets of one exercise before moving on to the next one.
1. Goblet squat
Sets: 3 Reps: 8-12 Rest: 60-90 seconds
- Stand upright with your feet roughly hip-width apart. Hold a dumbbell tight to your chest, gripping one end with both hands.
- Push your hips back to initiate the movement, then bend your knees to lower your hips towards the ground as far as you comfortably can while keeping your back flat and…
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