Build strength and endurance with a four-move dumbbell workout from Peloton trainer Jermaine Johnson

People often assume you need to set aside an hour to exercise, but the reality is many of us can see impressive results from much shorter workouts. 

If you’re looking to optimize your time, try a full-body session like this routine from Peloton trainer Jermaine Johnson. 

It works every major muscle group in your body with just four moves and you only need a couple of dumbbells to do it, so you can try it at home or in a busy gym.

How to do Peloton trainer Jermaine Johnson’s full-body dumbbell workout

• Chest press: 3×12-15
• Renegade row: 3×10 (on each arm)
• Dumbbell thrusters: 3×10-12
• Alternating reverse lunges: 3×12 (on each leg)

Complete the exercises above in straight sets. This means you should complete all of the prescribed sets of one exercise, with the allocated rest times between them, before moving on to the next exercise. 

1. Chest press

Sets: 3 Reps: 12-15 Rest: 60 seconds 

• Lie on your back with your arms extended upwards and a dumbbell in each hand, directly above your chest. Your palms should be facing each other in a neutral grip position. This will encourage you to adopt a more natural movement pattern, which is easier on the shoulders.
• Set your shoulder blades (think about bringing them together) then bend your elbows to slowly lower the dumbbells towards your chest. Avoid flaring your elbows as you do this, instead keeping them tucked quite close to your sides.
• When your elbows are just above the floor, push the dumbbells back to the start position. 

2. Renegade row

Sets: 3 Reps: 10 (on each arm) Rest: 60 seconds 

• Place the two dumbbells on the ground about shoulder-width apart with their handles running parallel to one another. 
• Grip the handles then get into a plank position, with your weight spread between your hands and toes, and your body forming a straight line from the back of your head to your heels. 
• Maintaining your balance, row the right dumbbell towards your ribcage, thinking about driving your elbow upwards. 
• Lower it back to the starting…