Most people don’t need to spend an hour in the gym to make strides towards their health and fitness goals.
This dumbbell workout is designed to strengthen your upper-body, lower-body and core in just 35 minutes.
“This workout is great for a busy week when you might not get the chance to train muscle groups individually,” says its creator, NASM-certified women’s fitness specialist Alayna Curry.
“You don’t need a lot of equipment either, just a few pairs of dumbbells and enough space for the size of a yoga mat.”
How to do Alayna Curry’s dumbbell workout
- Squat to overhead press 3×10
- Standing chest press 3×10
- Lateral raise to hammer curl 3×10
- Overhead triceps extension 3×10
- Hand-release push-up 3×10
- Glute bridge march 3×10
- Dead bug 3×10
- Toe touch 3×10
- Windshield wipers 3×10
Perform the exercises listed above as a circuit, completing 10 repetitions of each one in turn. Once you’ve completed all nine moves, rest for 90 seconds then repeat this sequence. Continue to do this until you’ve finished three rounds in total.
Curry also recommends starting with a warm-up and ending with five minutes of static stretches.
1. Squat to overhead press
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Sets: 3 Reps: 10
- Stand with your feet hip-distance apart and your toes pointing outwards slightly, holding a dumbbell in each hand at your shoulders.
- Push your hips back and bend your knees to squat down as if you were sitting into a chair behind you. Lower your hips as far towards the ground as you can while keeping your back straight and your chest up.
- Drive through the heels to return to standing. As you do this, push the dumbbells upwards so your arms are extended directly overhead.
- Control the dumbbells back to your shoulders to complete the repetition.
2. Standing chest press
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Sets: 3 Reps: 10
- Stand with your feet hip-distance apart. Hold…
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