This full-body workout from newbodyplan.com takes just 20 minutes. Tackle it first thing in the morning or as a lunch-time energiser.

HOW TO:

  • Do the following six moves in order.
  • Do 10 reps of the first move, rest for 5 seconds, then do 10 reps of the second move, and so on, until you’ve done all 10 reps of the sixth move. That’s one circuit.
  • Rest for 2 minutes.
  • Do 3-5 circuits in total.

Keep Fit in Lockdown with this Home Dumbbell Workout |Men's Fitness UK Keep Fit in Lockdown with this Home Dumbbell Workout |Men's Fitness UK

1a. DB Goblet Squat

  • Stand tall holding a dumbbell in both hands at chest height.
  • Keep your chin and chest up, and brace your core.
  • Bend at the knees and push your bum back to squat down until your thighs are at least parallel to the ground.
  • Drive through your heels to stand back up.

Keep Fit in Lockdown with this Home Dumbbell Workout |Men's Fitness UK Keep Fit in Lockdown with this Home Dumbbell Workout |Men's Fitness UK

1b. DB Shoulder Press

  • Stand tall, holding a dumbbell in each hand at shoulder height, with palms facing forward.
  • Keep your chest up, core tight and back straight, then press the weights overhead until your arms are straight.
  • Slowly return the weights back to the starting position.

Keep Fit in Lockdown with this Home Dumbbell Workout |Men's Fitness UK Keep Fit in Lockdown with this Home Dumbbell Workout |Men's Fitness UK

1c. DB Lunge

  • Stand tall, holding a dumbbell in each hand by your sides.
  • With your chest up, core tight and back straight, take a big step forward with your left leg and bend your knees to lunge down.
  • Push back off your left foot to return to the start.
  • Repeat with the other leg – that is one rep.

Keep Fit in Lockdown with this Home Dumbbell Workout |Men's Fitness UK Keep Fit in Lockdown with this Home Dumbbell Workout |Men's Fitness UK

1d. DB Bent-Over Row

  • Stand tall, holding a dumbbell in each hand.
  • Hinge forward from the hips and lower until your torso is almost parallel to the floor – keep your back straight.
  • Row the dumbbells up to the sides of your torso by engaging your lats, then lower with control.

Keep Fit in Lockdown with this Home Dumbbell Workout |Men's Fitness UK Keep Fit in Lockdown with this Home Dumbbell Workout |Men's Fitness UK

1e. DB Biceps Curl

  • Stand tall, holding a dumbbell in each hand.
  • Curl the dumbbells up to shoulder height, ensuring your elbows stay tight against your sides.
  • Squeeze your biceps at the top of the movement, then lower the weights back down with control.

Keep Fit in Lockdown with this Home Dumbbell Workout |Men's Fitness UK Keep Fit in Lockdown with this Home Dumbbell Workout |Men's Fitness UK

1f. DB Overhead Triceps Extension

  • Stand tall, with a pair of dumbbells held above your head.
  • Keeping your elbows pointing to the ceiling in a fixed position, lower the weights until they’re around head height.
  • Maintaining that fixed elbow position, power through your triceps to return the dumbbells to the extended starting position.

 

 

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