We know you’re looking for effective workouts, which is why we’ve created this multi-faceted routine. It challenges your muscles in three different ways but takes no longer than a one-dimensional workout to complete.
It’s made up of three moves each for three different body parts and all you need is some dumbbells and a gym ball (browse our recommendations of the best dumbbells if you need a set for your home). The first for each body part is a compound exercise, which involves a big multi-joint movement that develops the target muscles and the supporting ones around it. That’s followed by an isolation move, which homes in on your target muscle. You finish off with a static hold, which works your muscle fibres in a different way, to maximise the benefits.
Once this session stops posing a challenge, progress to one of these home workouts.
How To Do This Workout
Days Do this workout three times a week for four weeks.
Timing This workout should take about 30 minutes, including a quick warm-up.
Warm-up Spend five minutes doing bodyweight exercises, such as press-ups, squats and lunges.
Sets and reps Follow the set and rep counts indicated for each exercise.
Weight Choose a weight that allows you to complete all your reps but no more.
Tempo Take one second to lift the weight, pause then take three seconds to lower it. Read more about using tempo in strength training.
Rest Rest for 30 seconds between sets and for one minute between exercises.
The Workout
1 Dumbbell squat
Target: legs and glutes
Sets 2 Reps 10-12
Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Lower your body until your thighs are parallel to the floor, keeping your knees in line with your toes and your torso upright.
2 Gym ball leg curl
Target: legs and glutes
Sets 2 Reps 10-12
Start with your legs straight and feet resting on the ball. Roll it towards you until your body is straight from shoulders to knees.
3 Gym ball static wall sit
Target: legs and glutes
Sets 2 Time 30sec
Position the ball halfway up your back with your knees bent at 90° and in line with your toes.
4 Dumbbell press-up
Target: chest
Sets 2 Reps 10-12
Start with your arms straight and your feet spread shoulder-width apart. Bend your elbows to lower to the floor and push back up.
5 Gym ball flye
Target: chest
Sets 2 Reps 10-12
Rest your upper back on the ball and hold two dumbbells together above your chest. Lower the dumbbells out to the sides then return to the start.
6 Dumbbell isometric hold
Target: chest
Sets 2 Time 30sec
Hold a dumbbell out in front of you with your arms straight and squeeze your pecs together.
7 Dumbbell woodchop
Target: abs and core
Sets 2 Reps 10-12
Drop into a squat, holding a dumbbell out to one side of your lower legs. As you bring the dumbbell up and across your body, rotate your torso 180° and pivot on the balls of your feet.
8 Dumbbell crunch
Target: abs and core
Sets 2 Reps 10-12
Lie on the floor with your knees bent and the dumbbell on your chest. Crunch up.
9 Gym ball plank
Target: abs and core
Sets 2 Time 30sec
Rest your forearms on top of the ball and keep your body in a straight line – don’t let your hips sag.
