One Dumbbell, Four Moves and 20 Minutes

Whether you’re looking to blow the dust off of that pandemic purchase dumbbell that’s been acting as a door stop all winter or just need a quick fire, minimalist workout that’ll see you in and out of the gym in under 30 minutes, you’re in the right place.

This 20-minute, total-body muscle builder requires just a single dumbbell (or kettlebell), but promises to work everything from your shoulders, to your lats, to your legs and core.

After a thorough warm-up, start a countdown timer for 20 minutes and work your way through as many high-quality rounds as possible of the following four-move, full-body burner. If your weights are a little on the light side, crank up the reps, but focus on keeping your form sharp and resting only as necessary to keep your reps tight.

Make a note of how many rounds you manage to complete at the buzzer and aim to beat your score the next time you repeat the workout in order to ensure progressive overload and majorly increasing your chances of seeing serious gains.

push press

1. Push Press x 5 (each side)

Clean your dumbbell onto your shoulders, palms facing in. Take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your dumbbell overhead. Lower under control to your shoulder and repeat. Perform five reps on your weaker side before repeating with the opposite arm.

chainsaw row

2. Single Arm Row x 10 (each side)

Hold a dumbbell or kettlebell in your left arm, take a staggered stance and hinge at the hips until your arm is hanging at full stretch. Squeeze your opposite arm to create tension through your body(A). Keeping your torso still and avoiding excessive motion, row your ‘bell up towards your hip (B

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Boost your metabolism and build full-body strength with this 12-minute dumbbell workout

 Woman doing workout with dumbbells

Woman doing workout with dumbbells

You’ve got a packed day, no time for the gym, but you still want to squeeze in a good workout. What can you do? Well, why not try this quick dumbbell routine?

It’s just 12 minutes long and, better yet, it works your whole body. You only need a light pair and a heavy pair of dumbbells (or a single set of adjustable dumbbells) too, making it a great home workout option. So, for those days when the clock is not your friend, make sure to save this one for later.

The workout has been created by Mr and Mrs Muscle, a YouTube coaching duo with level three diplomas in personal training. It follows a HIRT (high-intensity resistance training) format, tasking you to complete two rounds of a six-move circuit.

For each one movement you’ll work for 45 seconds, rest for 15 seconds, then move on to the next exercise, challenging your muscles and keeping your heart rate high.

Watch the trainers’ video below to find out which movements await you, and mirror their form to make sure you’re performing each one correctly.

Watch Mr and Mrs Muscle’s full body dumbbell workout

The heavier set of dumbbells is for lower-body-dominant exercises like front squats and single-leg deadlifts, then you should switch to the lighter dumbbells for upper-body moves including the skull crushers and w-curls.

This is because your lower half is home to some of the largest muscle groups in your body, including the hamstrings and quadriceps (in the thighs) and the glutes (or buttocks). As a result, the vast majority of people will be able to lift heavier loads using their lower-body muscles.

However, we realise “one light and one heavy” set of dumbbells is a bit vague, so we

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