Use this celebrity trainer's seven-move workout to build strength and muscle all over

You can try all of the exercises at home using just a couple of dumbbells

A woman performing a bicycle crunch as part of a home workout
(Image credit: Getty)

Have you ever wondered how celebrities stay in shape? Us too. Fortunately, this seven-move workout will satisfy some of your curiosity, providing an insight into how the likes of Pink, Bebe Rexha and Serena Williams like to train.

This dumbbell-based session was devised by Jeanette Jenkins, whose star-studded roster of clients past and present includes sports stars, musicians and even Olympic gold medallists (including the three names listed above). 

The seven exercises selected by Jenkins include a mixture of muscle-building moves, core-carvers and cardio bouts, so you can work on your strength and endurance at the same time. Jenkins recommends performing each one for 30-60 seconds, so we suggest trying 30 seconds if you're a beginner and 60 seconds if you fancy a challenge. 

To make these moves into a workout, try completing each exercise back to back as a circuit, then resting for 20 seconds after each one. Repeat this seven-move circuit three times and you've got yourself a 30-minute session that will leave your heart, lungs, legs, arms and core feeling thoroughly worked out. 

Watch Jeanette Jenkins' seven-move strength and cardio workout

Jenkins keeps things interesting in this workout by mixing compound exercises with muscle-isolating moves and cardio-focused drills. This means you can build muscle during the session, but you'll also get your heart rate up.

You can expect your arms, legs and core to get a thorough workout, while the intense nature of the workout is sure to burn calories and boost your metabolism. 

It's an efficient session, but probably a fairly tiring one, so you might want to follow it up with a rest day. Or at least stick to gentle exercises like this beginner-friendly yoga flow if your muscles need to recover.

If you're really sore, you might want to try grabbing a foam roller to soothe your aching muscles, or giving some stretching exercises a go to help you feel a little more limber.

Harry Bullmore
Fitness Writer

Harry Bullmore is a Fitness Writer for Fit&Well and its sister site Coach, covering accessible home workouts, strength training session, and yoga routines. He joined the team from Hearst, where he reviewed products for Men's Health, Women's Health, and Runner's World. He is passionate about the physical and mental benefits of exercise, and splits his time between weightlifting, CrossFit, and gymnastics, which he does to build strength, boost his wellbeing, and have fun.

Harry is a NCTJ-qualified journalist, and has written for Vice, Learning Disability Today, and The Argus, where he was a crime, politics, and sports reporter for several UK regional and national newspapers.