Strengthening your entire body and building muscle mass throughout can be achieved with just five exercises and two dumbbells.

Strengthening your entire body and building muscle mass throughout can be achieved with just five exercises and two dumbbells.

Ali Malik, a certified personal trainer and the founder of Fit Labs Kensington, has crafted a 40-minute full-body strength-boosting dumbbell workout. This workout consists of five exercises, each to be performed for 4 sets of 10-12 repetitions (or reps).

The Exercises

1. Suitcase squat: Stand with your feet shoulder-width apart, holding a dumbbell in one hand by your side. Lower your body as if sitting back into a chair, keeping your back straight and your weight in your heels. Push through your heels to return to the starting position.
2. Glute bridge chest press: Lie on your back with your knees bent and feet flat on the ground, holding a dumbbell in each hand with arms extended above your chest and palms facing forward. Lift your hips off the ground, forming a bridge, and perform a chest press by extending your arms. Lower your hips to the starting position.
3. Bent-over dumbbell row: Stand with your feet shoulder-width apart, your arms by your sides, holding a dumbbell in each hand with your palms facing your torso. Hinge at the hips to bend forward, maintaining a straight back. Keeping your elbows tucked into your sides, row the dumbbells up so your upper arm is almost parallel with the ground. Lower the dumbbells back to the starting position.
4. Triceps kickback: Bend your knees slightly and hinge at the hips to lean forward. Hold a dumbbell in each hand with your elbows bent at 90 degrees. Retract your shoulder blades, keeping your elbows tucked into your sides, and extend your arms behind you, fully extending your elbows. Lower the dumbbells back to the starting position, maintaining control throughout the descent.
5. Dumbbell hammer curl: Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Keeping your elbows tucked into your sides, curl the dumbbells up towards their respective shoulders. Lower the dumbbells back to the starting position in a controlled manner.

The Routine

Each exercise is to be performed as straight sets, meaning all sets of an exercise are completed before moving on to the next one. After each exercise, rest for two minutes. Between sets, rest for 60-90 seconds, depending on how much recovery time is needed.

This 40-minute strength-boosting dumbbell workout is an effective way to build full-body strength without the need for expensive gym equipment. Give it a try and feel the difference!

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