A trainer says you can work your entire body and build muscle with just a pair of light dumbbells and these four simple moves

I’m a personal trainer and one thing I always tell newcomers to strength training is that they need to build up their resistance slowly to avoid injury. That’s where light dumbbells can be useful.

Free weights are the first bit of fitness equipment I recommend that my personal training clients buy and if you invest in a lighter set it doesn’t mean you can’t get a good workout.

This 20-minute beginner circuit is super effective because it hits the entire body, working all the major muscle groups. You only need one pair of weights, ideally 3-8lbs, and a mat to get started.

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How to do the beginner dumbbell workout

• Dumbbell march: 2x8-10
• Arnold press: 2x8-10
• Suitcase squats: 2x8-10
• Reverse lunge with weights: 2x8-10

Start the workout with a five-minute warm-up to get your heart rate up and increase blood flow to your muscles. I recommend a two-round circuit of 20 jumping jacks, 20 arm circles, 20 toe touches, 20 squats, 20 lunges with a twist and 20 hip openers.

For the workout, do each exercise one after the other, taking a 30-second rest in between each move, then repeat the routine once more. When you get stronger you can add another round.

Make time at the end of the main workout to stretch for at least five minutes. Check out our stretching guide if you need some ideas to get started. If you’re new to these exercises, scroll down to see how to perform each one.

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1. Dumbbell march

Sets: 2 Reps: 8-10

• Stand up straight with feet shoulder-width apart.
• Hold a dumbbell in front of your chest then slowly lift your left leg until your knee is at hip height. Pause and lower your leg to the ground.
• Repeat on the other side and continue for 8 to ten reps on each side.

2. Arnold press

• Stand with your feet hip-width apart with a dumbbell in each hand. Bend your elbows and curl the weights up to shoulder height. Your palms should be facing your face, close to your shoulders. This is your starting position.
• Rotate your wrists so your palms face forward and begin to push the dumbbells up overhead. Pause at the top of the movement when the dumbbells are directly overhead and your arms fully extended.
• Reverse the move back to the starting position and repeat.

3. Suitcase squats

Sets: 2 Reps: 8-10

• Stand with your feet shoulder-width apart and pointing slightly out, and hold a dumbbell in each hand by your sides.
• Push the hips back and squat down as if sitting on a chair. Keep the weights at your sides, heels flat on the floor and your chest up.
• Pause for two seconds at the bottom of the movement then push through the heels as you drive back up to the starting position in one explosive movement.

4. Reverse weighted lunge

Sets: 2 Reps: 8-10 on each leg

• Stand with feet shoulder-width apart and a dumbbell in each hand by your sides.
• Step back with one leg and lower the knee until the shin is parallel to the floor.
• Drive through the front foot and return to the standing position. Swap legs and repeat.