One of the hardest parts of exercising is finding the time to do it, which is why home workouts are still so popular after lockdown. But building strength from home can feel like a challenge, especially if you don’t have much equipment.
Fortunately, this six-move workout from personal trainer Julie Ledbetter (MovementWithJulie (opens in new tab)) works your upper and lower body in just 30 minutes, and you only need a couple of dumbbells.
Your legs are home to larger muscle groups than your arms and torso, so it's likely you'll be able to lift more weight during exercises like squats than you will for upper-body movements like hammer curls and rows.
This is why we recommend investing in a pair of the best adjustable dumbbells (opens in new tab), which allow you to quickly change their weight during the workout. But, if you don't have a set of these, you can still give this session a go with a pair of fairly light fixed weight dumbbells.
To get the most from your training and avoid injury, it's essential to practice your technique before you start. Watch Ledbetter demonstrate each of the exercises in the Instagram post below, with tips on how to perfect your form.
Watch Movement With Julie's full-body workout
This is a circuit-style workout, challenging you to complete six movements one after the other for three rounds, resting for two minutes between rounds.
If you're short on time, make sure to choose weights you can lift for the prescribed number of repetitions without breaking them up into smaller sets. These dumbbells should feel challenging, while allowing you to complete the workout with minimal rest between exercises.
Most of the movements Ledbetter includes are compound exercises (opens in new tab) that engage multiple muscles at once. For example, the bridge chest press will work your chest, shoulders, and triceps while also engaging your glutes and core.
These moves build full-body strength and improve your coordination and balance, even when you're short on time. If you want to continue working your core, you could add this 10-minute ab workout (opens in new tab) to finish your session.
Or, opt for this yoga stretching routine (opens in new tab) if you’re ready to cool down. This will help you avoid injury and reduce post-workout pain, often known as DOMS (delayed-onset muscle soreness).
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