However you like to spend your time in the gym – in the cardio area or in the weights room following our dumbbell workout plan – everyone should have a go-to workout finisher they can squeeze in before they head for the showers. One like this full-body routine from personal trainer Louise Carlsson which requires only a set of dumbbells – and there is always a spare pair of those available.
Carlsson explains that a finisher like this one is great for targeting your whole body, maximising fat burn, building lean muscle and improving strength. It can also be scaled to suit your fitness level – just adjust the number of rounds. Carlsson suggests three if you’re a beginner, up to five for more advanced gym-goers.
“Give it your best shot and time yourself,” says Carlsson, “then try to beat your previous time next time.”
Grab your dumbbells and let’s go!
1 Front rack dumbbell squat
Reps 40
Stand with your feet hip-width apart, resting dumbbells on your shoulders with your elbows pointing forwards. Keeping your back flat and chest up, engage your core, then push your hips back and bend your knees until your thighs are parallel to the floor. Push through your heels to rise.
2 Dumbbell reverse lunge
Reps 30
Stand resting dumbbells on your shoulders. Keep your back flat and your gaze forwards as you take a big step back with your right leg. Lower until your right knee is just above the floor, keeping your front left knee directly above your left ankle. Then push through your front heel to rise. Alternate legs with each rep, doing 15 reps on each side.
3 Renegade row
Reps 20
Start in a high plank position, holding dumbbells with your hands under your shoulders, arms extended, and body held in a straight line. Keep your core engaged as you lift one dumbbell to your torso, leading with your elbow and keeping it close to your body. Lower the dumbbell to the floor under control. Alternate sides with each rep and complete 10 reps on each side.
4 Seated Arnold press
Reps 10
Sit on the floor with your legs extended and your back flat. Hold dumbbells by your shoulders with your palms facing you. Engage your core and then, keeping the bend in your elbows, move your arms out to the sides until your palms face away from you. Press both dumbbells up, pause, then reverse the movement to the start.
