The fitness space is filled with complex jargon nowadays, and a scroll through relevant Instagram tags is likely to throw up acronyms and impossible-looking exercises galore.
It can be easy to get hung up on what’s the “best” or “optimal” way to train, when in reality the best workout for most people is the one they’ll actually do, rather than the one they won’t.
With that in mind, I tasked certified personal trainer Ali Malik (founder of Fit Labs Kensington) with creating an efficient full-body strength-boosting routine that could be done at home with just a couple of dumbbells.
In response, Malik served up a five-move workout that works every major muscle group in just 40 minutes—ideal if you don’t have time to spare for an hour-long session or a trip to the gym.
Scroll down for the full workout, then it’s time to get up, warm up and start lifting.
How to do Ali Malik’s full-body dumbbell workout
- Suitcase squat 4×10-12
- Glute bridge chest press 4×10-12
- Bent-over dumbbell row 4×10-12
- Triceps kickback 4×10-12
- Dumbbell hammer curl 4×10-12
Malik’s workout challenges you to complete four sets of 10-12 repetitions (or reps) of the five exercises listed above.
These are to be performed as straight sets, meaning you’ll work through all four sets of an exercise before moving on to the next one.
Rest for 60-90 seconds between sets, depending on how much recovery time you feel you need, and rest for two minutes after each exercise.
Following this format, Malik’s routine should take about 40 minutes to finish.
1. Suitcase squat
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Sets: 4 Reps: 10-12 Rest: 60-90 seconds
- Stand with your feet shoulder-width apart and your toes pointing forward, holding a dumbbell in each hand. Keep your chest up, shoulders back, and engage your core muscles to stabilize your spine.
- Begin the squat by pushing your hips back, as if you are sitting back into a chair. Bend your knees and lower your body down, keeping your back…
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