Just two dumbbells and five moves are all you need for this quick full body workout

If you’re new to working out, it’s a good idea to master some simple moves like the squat and lunge. These foundational exercises form the basis of a lot of workouts and they’re great for building lower-body strength. You can also turn these moves into full-body exercises by adding dumbbell curls and raises to them, which will target your upper body. 

This is the approach NASM-qualified trainer Elethia Gay adopts in her full-body, beginner-friendly workout below. She uses a series of compound exercises to make sure you’re hitting muscles in your legs, arms, shoulders and core. 

You don’t need a lot of equipment to try the routine, just a couple of dumbbells at a challenging weight and a mat to support you during floor-based exercises. 

How to do this full body workout

• Donkey kick: 10-12 reps
• Hover: 10-12 reps 
• Weighted side-to-side jab: 10-12 reps
• Lunge with knee-lift and curl: 10-12 reps
• Squat with weighted front raise: 10-12 reps

Repeat the above routine up to three times, depending on your fitness level. 

The exercises

1. Donkey kick

Reps: 10-12 Sets: 1-3

• Start by getting on all fours, with your hands directly below your shoulders and your knees below your hips. Engage your core muscles to stabilize your body. Keep your back flat and your head in a neutral position.
• Slowly lift one leg and kick it back behind you, while keeping your knee bent at a 90-degree angle. Squeeze your glutes as you do this. 
• Hold the position for a moment and then lower your leg back down. 
• Repeat the movement with the other leg.

2. Hover

Reps: 10-12 Sets: 1-3

• Start by getting on all fours again, with your hands directly below your shoulders and your knees below your hips.
• Hover off the ground by pressing…