Feel “strong and confident” with this accessible full-body dumbbell workout by coach and TV star Gabby Allen
Expect to work up a sweat with these six simple exercises
There are many reasons people work out, for trainer and TV personality Gabby Allen it’s to feel self-assured.
“Exercise is a huge part of how I look after myself,” the founder of female-focused app Shape Up tells Fit&Well.
“Exercise gives me a sense of pride in how I show up: feeling strong and confident in my body, and I’m not afraid to say that training helps me feel confident in my skin. I’m proud of the work that I have put in.”
Allen, who rose to fame on Love Island in the UK and recently won Celebrity SAS: Who Dares Wins, adds: “I want to set an example of what consistent hard work can achieve, and how it can positively impact your life in so many ways—physically, mentally and emotionally.”
As well as her work on TV, Allen runs a personal training business, and she has created this exclusive six-move strength workout for Fit&Well readers.
Allen says she moves her body daily, “even if it’s just getting my steps in,” but she urges people not to go to extremes when starting a fitness regime.
“Start small,” she advises. “You don’t need to suddenly do 12 workouts a week, change your whole diet, cut out your social life and start drinking three green teas a day!
“Begin by adding in two workouts a week to get you going and focus on staying active daily—even if that’s just making sure you hit your step count.”
She explains that exercise works better if you actually like doing it. “Find something you enjoy doing, whether it’s classes, a personalised workout plan in the gym or at home, or running. Whatever it is, enjoyment is the key. If you like it, you’ll be far more likely to stick to it!”
And she has a top tip for clients when motivation begins to wane. “I tell them exactly what I tell myself: The amount of time you’ve spent messing around procrastinating, you could’ve been 20 minutes into a workout by now!”
That’s your cue to change into your workout clothes, find a pair of dumbbells and get moving with Allen’s full-body workout.
How to do this full-body dumbbell workout
The workout consists of six exercises:
- Goblet squat
- Dumbbell reverse lunge
- Dumbbell bent-over row
- Dumbbell overhead press
- Bicycle crunch
- Sit-up
Allen has programmed this workout as a circuit, so perform each move once to complete one round. Perform three rounds in total.
Allen has provided suggested timings for different levels of fitness to help you match the workout to your ability and to help you progress the difficulty as you get stronger.
- Beginner: 30sec work, 15sec rest
- Intermediate: 40sec work, 20sec rest
- Advanced: 45sec work, 15sec rest
1. Goblet squat
- Stand with your feet shoulder-width apart, toes pointing out slightly.
- Hold the weight vertically at your chest, with your hands cupping the top of the dumbbell.
- Push your hips and bend your knees to lower, as if sitting in a chair.
- Squeeze your glutes and drive through your heels to return to the starting position.
2. Dumbbell reverse lunge
- Stand holding dumbbells by your sides.
- Step your right foot back, then bend both knees to lower until your right knee gently taps the floor.
- Push through your left foot to return to the starting position, keeping a slight bend in the knee.
- Continue until your chosen work time has elapsed, then repeat on the other side.
3. Dumbbell bent-over row
- Stand with your feet together and a dumbbell in each hand.
- Hinge forward from your hips, keeping your back straight and a slight bend in your knees, arms extended with palms facing.
- Keep your elbows close to your body as you pull the weights towards your hips with control.
- Lower the weights with control.
4. Dumbbell overhead press
- Stand with your legs hip-width apart, holding dumbbells at head height, elbows bent to 90° and palms facing forward.
- Press the weights overhead by extending your arms, bringing the dumbbells closer together.
- Reverse the movement back to the start with control.
5. Bicycle crunch
- Lie on your back with hands behind your head, legs raised and knees bent.
- Rotate your torso to the left to bring your right elbow towards your left knee, extending your right leg.
- Repeat the movement on the other side and continue, alternating sides with each rep.
6. Sit-up
- Lie on your back with your knees bent and feet flat on the floor.
- Place your hands next to your ears, brace your core and lift your chest towards your knees, keeping your back straight.
- Slowly lower back down to the starting position.
Gabby Allen is the founder of Shape Up, a female-focused fitness platform designed to help women feel strong and confident through structured training and mindset support.
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