You don’t need much kit to get a full-body workout – a pair of dumbbells is enough! PT Lucy Miller shares her full-body dumbbell workout to build lean muscle tissue and burn body fat

Words and model: Lucy Miller | Images: Eddie Macdonald & Shutterstock

Dumbbells are a great training tool because you can add them to almost any exercise to add resistance. If you’re new to using them, there’s no need to feel intimated – simply add them to the most basic of movements, such as pressing them overhead for a shoulder press, pulling them back for a bent-over row, or holding them by your sides for a weighted squat. Using this extra resistance will not only increase your muscle density, which is essential for achieving a toned appearance, but also increase your lean muscle tissue.

The following three moves will show you how to get creative with a pair of dumbbells. You can do these moves in the gym, at home or even in the garden. You don’t need much kit or space – just make sure you use the correct weight. Aim to perform 10 to 15 repetitions with good form. If you feel like you could do more than that, then it’s time to up the weight.

Biceps Curl to Press

A great move that works the entire upper body and core. Focus area: Biceps, triceps, shoulders and core.

  • Grab a pair of dumbbells and stand with your arms hanging down by your sides.
  • Without swinging your body, curl the dumbbells up to your shoulders, rotating your palms outward so that they are now facing your body.
  • Press the dumbbells overhead until your arms are straight.
  • Reverse the movement back to the starting position, then repeat.

Beginners: 3x 10 reps | Intermediates: 3 x 12 reps | Advanced: 3 x 20 reps

Renegade Row

This move will work your upper body and back from a new angle, whilst challenging your core, balance and co-ordination. Focus area: Shoulders, back, arms, abs and core.

  • Get into a push-up position with your feet wider than hip-width apart and hands resting on your dumbbells.
  • Brace your body, then pull up one of the dumbbells.
  • Row the weight upward until your upper arm is slightly higher than your torso, then slowly lower back down to the ground. To make it harder, bring your feet closer together.

Beginners: 3 x 10 (5 reps on each side) | Intermediates: 3 x 16 ( 8 reps on each side) | Advanced: 3 x 20 (10 reps on each side)

Russian Twist

This exercise will build rotational strength in your abs whilst testing your balance and strengthening your hip flexors and obliques (side abs). Focus area: Obliques, abs, quads and biceps.

  • Sit on the floor with your knees bent and feet flat, and hold just one dumbbell at your chest.
  • Brace your abs tight and lift your legs so they’re almost making a 90-degree angle.
  • Rotate your torso to the right and tap the dumbbell on the floor just outside of your right hip.
  • Pull the weight back to your chest and rotate to the left. That’s one rep. Continue alternating for the given reps.

Beginners: 2 x 10 reps | Intermediates: 2 x 20 reps | Advanced: 3 x 20 reps

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