If you’re finding it hard to get back into an exercise routine, just do these three exercises to build strength all over quickly

Woman in a kitchen setting facing the camera lifting a dumbbell in each hand overhead. .

I recently had a personal training client who felt sluggish after a week off and spent the whole session frustrated that the exercises felt harder than before. By the end, and after some encouragement, she was in the zone and left feeling energised. Sometimes, the biggest hurdle isn’t physical—it’s mental.

That’s why I always return to this quick, full-body dumbbell circuit when motivation is low. It hits multiple muscle groups efficiently and all you need is a pair of dumbbells. Ready to give it a go?

How to do the workout

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Repeat each exercise below 8-10 times. When you've finished the first round, do two more, so you've completed three rounds in total.

• Arnold press
• Goblet squat
• Flutter kicks

How to do the moves

Arnold press

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This variation of the dumbbell overhead press, named after Arnold Schwarzenegger, targets all three heads of the deltoid (shoulder) muscle for well-rounded strength.

Sets: 3 Reps: 8-10

• Stand with feet hip-width apart and your elbows bent at 90°, holding a dumbbell in each hand, palms facing you so the dumbbells are in front of your face.
• Rotate arms outward as you press the dumbbells overhead, so arms are fully extended, with palms facing forward.
• Lower back to the start position with control.

Goblet squat

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This is a great beginner-friendly squat that strengthens the lower-body while engaging the core. Holding the weight at your chest supports a deeper squat and you can increase the weight as you get stronger. Struggling to squat to depth? Place small weight plates or a thick book under your heels for better mobility.

Sets: 3 Reps: 8-10

• Stand with feet shoulder-width apart, toes pointing slightly out.
• Hold the dumbbell with both hands close to your chest, elbows tucked in, shoulders back.
• Push your hips and buttocks back and down as if sitting into a chair, keeping your chest upright.
• Press through the heels and squeeze the glutes to drive up to standing.

Weighted flutter kick

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This core-strengthening move engages the lower abs, obliques (side abs), hip flexors, glutes, quads, hamstrings and lower back.

Sets: 3 Reps: 10 on each side

• Lie on your back, press your lower spine into the floor and raise your legs to a 45° angle.
• Hold a dumbbell over your chest, arms fully extended.
• Kick your legs up and down, alternating each leg as quickly as you can.