Some people swerve strength training because they’re worried about becoming too bulky. In reality, it takes years of lifting weights twinned with a lot of food to pack on serious size.
What’s less well-known is that strength training is one of the best ways to better your mobility, boost your metabolism and improve your mood, all while bolstering your bones, joints and muscles.
If that impressive list of benefits has you ready to dip your toe in the strength training waters, this dumbbell workout from certified personal trainer Sarah Thorne will serve as the perfect introduction.
How to do Sarah Thorne’s full-body workout
For this workout, you’re going to need a set of dumbbells and a timer.
For each of the six exercises listed below, complete 45 seconds of work followed by 15 seconds of rest. Repeat this sequence for three total rounds to finish the workout.
- Commandos
- Goblet squat
- Step to shoulder press
- Plank
- Farmer’s walk
- Alternating reverse lunge
Scroll down to see step-by-step guides on how to do each of the moves. And remember to warm up before you get started.
1. Commandos
(Image credit: Getty / Khosrork)
- Start in a high plank position (as pictured above) with your arms straight, your hands on the ground directly beneath your shoulders, and your eyes looking at the floor just in front of you. Brace your core. Your body should form a straight line from the back of your head, through your spine and legs, to your heels.
- Keeping your core tight, lower yourself into a forearm plank position, dropping onto your elbows one arm at a time.
- Push back up to a high plank position.
2. Goblet squat
(Image credit: Getty / Aldomurillo)
- Stand upright with your feet a little wider than hip-distance apart and your toes pointed outward slightly. Either clasp your hands in front of your chest or hold a dumbbell for an extra challenge (as show in the picture above).
- Push your hips backwards to initiate movement, then lower your hips as if you were sitting down on a chair behind…
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