An all-new high-intensity workout from Fit&Well's trainer of the year

A kettlebell, dumbbell or even a water bottle are all you need to do this dynamic resistance training workout. Jump in!

Couple doing a resistance training workout
(Image credit: Getty Images)

Resistance training workouts are for everyone. Even if you've never frequented the weights room in the gym before, moves like squats and push ups can help you look better, jump higher and run faster.  Resistance training is a great way to get some exercise and change your body composition, even if you don't have a gym membership.

Our trainer of the year, Emma Goodman-Horne, has developed a strength workout which she shared on our Instagram. All it requires is one of the best adjustable dumbbells, or your best kettlebell, or even a water bottle like the image above: just something you can use to add a little bit of weight to your movements. Check out the workout in full below:

Check out Emma's resistance training workout here:

Why do this resistance training workout?

Emma's workout provides a great, low-impact introduction to resistance training, working multiple muscle groups such as our arms, shoulders, core and legs. Weighted squats and shoulder presses make things a little bit more difficult than normal, as you need to use more of your muscle fibres to push your body back upright. Weight training essentially means you're working against gravity to get stronger. 

During any kind of resistance training exercise, our muscle fibres are torn with lots of small micro-tears, so after an intense workout, you may experience dealyed-onset muscle soreness, or DOMS. This is ok, and perfectly normal: over time, your muscles will heal and grow back bigger and stronger. 

Of course, they'll only do this if you get a good source of protein in you. Protein is a nutrient contained in lots of different animal products like meat and dairy, as well as soy, tofu, pulses and legumes. You can find lots of different protein powders in our best protein powder for weight loss and best protein powder for women guides, which caters to lots of different diets, whether omnivorous, vegetarian or vegan.

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Matt Evans
Matt Evans

Matt Evans is an experienced health and fitness journalist and Channel Editor at Fit&Well. He's previously written for titles like Men's Health and Red Bull, and covers all things exercise and nutrition on the Fit&Well website. 

Matt originally discovered exercise through martial arts: he holds a black belt in Karate and remains a keen kickboxer and runner. His top fitness tip? Stretch.