When time is of the essence, it’s useful to have a short routine you can fit into even in the shortest of breaks. This dumbbell workout created exclusively for Coach by Georgie Spurling, PT and founder of GS Wellness, is short and sweet, targeting the muscles in the upper body. It can also be repeated three or four times to work as a longer session.
“This workout uses time under tension to challenge muscles in the upper body,” says Spurling. “It also engages your core, and the moves strengthen stabiliser muscles as well as building muscle in the arms, back and chest. Spend one minute on each exercise with no breaks, and then rest before repeating.”
The beauty of this workout is that anyone can try it – just adjust the weight of the dumbbells to your level. And since it’s just seven minutes, the workout is well suited to doing at home. If you’re in need of weights, start your shopping with our recommendations of the best dumbbells. You may want to invest in a set of adjustable weights which are more versatile. As well as having a setting that’s heavy enough to provide a challenge for the leg exercises in this dumbbell workout plan, they will also have one light enough to suit many of the exercises below – when your muscles are going to be kept under tension for a minute, a light dumbbell begins to feel awfully heavy by the end of the set.
Upper-Body Dumbbell Workout
1 Rotator cuff dumbbell drop
Time 60sec
Hold light dumbbells with your palms facing forwards and your elbows at shoulder height and bent at 90°. Your upper arms should be out to the sides, as if you’re setting up to do a dumbbell overhead press. Rotate your upper arms, keeping them in the same position, to lower the dumbbells until your palms are facing the floor and your wrists are in line with your shoulders – don’t drop your wrists any lower than the elbows. Return the dumbbells to the starting position, then lower them straight down and back up. Perform this slowly and exhale on the way up.
2 Hug a tree
Time 60sec
Hold dumbbells out to the sides with your palms facing forwards and arms extended, so you form a letter T. Imagine there is a huge tree in front of you and “hug” it, bringing the dumbbells together and forming a circle with your arms. Then extend your arms back out to the sides, using the muscles in your back.
3 Decline alternate overhead press
Time 60sec
Hold dumbbells above your head with your arms extended and palms facing forwards. Lower one dumbbell to shoulder height, letting your elbow flare to the side, then press it back up. Alternate sides with each rep.
4 Reverse flye
Time 60sec
Slightly bend your knees and hinge forwards from your hips to bend over, keeping your back flat. Hold the dumbbells below your chest, with your palms facing and a slight bend in your elbows. Raise the dumbbells out to the sides, keeping the slight bend in your arms. Lower slowly back to the start.
5 Renegade row
Time 60sec
Adopt a high plank position, supporting your weight on your toes, with your hands holding dumbbells. Your hands should be directly under your shoulders and your body should form a straight line from head to heels. Engage your core and lift one dumbbell to your ribs, leading the movement with your elbow, then lower it under control. Aim to keep your hips as still as possible. Alternate sides with each rep.
6 Commando plank
Time 60sec
Put your dumbbells to one side. Start in a low plank position, supporting your weight on your toes and forearms, elbows directly under your shoulders. Place one hand under a shoulder and extend your arm, then repeat on the other side to finish in the high plank position. Reverse the movements back to the start. Keep your hips as still as possible as you move.
7 Press-up
Time 60sec
In a high plank position, bend your elbows to lower your body slowly – over a count of four – to the floor, then explosively push back up to the start. To make it easier, perform the press-up on your knees. To make it harder, lower all the way to the floor and briefly lift your hands up before pressing back up.
