Kayla's Quick Full Body Dumbbell Workout For The Days You Don't Feel Like It

For the woman who had a big day... Who didn’t sleep last night... Who is running close to empty but still wants to get in some movement... This one’s for you.

You don't need a big workout. You don't need heaps of equipment. You don't need to exhaust yourself for movement to be worth it.

This is the workout I go to on those days. All you need is a set of dumbbells, and it's built to work your whole body without asking too much of you. Just three simple rounds that will leave you feeling like you actually did something for yourself today.

Your three-round full-body dumbbell workout

Grab a pair of dumbbells you can comfortably hold for all the reps (a lighter set is completely fine if you're tired) and work through this circuit three times, resting as needed between rounds.

• 10 x goblet squats

• 10 x dumbbell RDLs

• 8 x bent-over rows

• 10 x bicep curls (each side)

• 10 x oblique crunches (each side)

That's it. Three rounds, five exercises, one dumbbell (or two). You can easily do this in your living room, your backyard, your garage, or a hotel room if you're travelling.

How to do each exercise

Goblet squats

Hold one dumbbell vertically against your chest with both hands, feet just wider than hip-width apart. Send your hips back and bend your knees to lower into a squat, keeping your chest up and the dumbbell close to your body. Push through your feet to stand back up. This one works your legs and core at the same time, and it's a great way to warm up.

Dumbbell RDLs

Hold a dumbbell in each hand in front of your thighs, feet hip-width apart. With a soft bend in your knees, hinge forward from your hips, letting the dumbbells slide down the front of your legs as your chest lowers toward the floor. Keep your back straight and stop when you feel a stretch through your hamstrings, then squeeze your glutes to stand back up. Think about pushing your hips back rather than lowering down - it shouldn't feel like a squat.

Bent-over rows

Hinge forward from your hips with a flat back, dumbbells hanging underneath your shoulders. Draw both elbows back and up to lift the dumbbells towards your hips, squeezing your shoulder blades together at the top, then lower with control. Keep your core braced so your lower back stays supported throughout. This is one of the best ways to work your upper back, which so many of us neglect when we're seated for hours each day.

Bicep curls

Stand tall with a dumbbell in each hand, then curl your arms up to bring the weights toward your shoulders, keeping your elbows tucked in close to your body. Lower with control. You can do bicep curls with both arms at once, or do one side at a time (just make sure you do both arms).

Oblique crunches

Stand tall with your feet hip-width apart, holding one dumbbell down by your side. Place your other hand lightly behind your head or on your hip. Keeping your hips facing forward, crunch sideways to lower the dumbbell down the outside of your leg, then squeeze your obliques to bring yourself back up to standing. Complete all reps on one side before switching the dumbbell to your other hand.

Every bit counts

Showing up for 20 minutes of movement when you're unmotivated or tired is just as much of a win as smashing a big session when you're feeling amazing. You don't need to be at 100 percent to show up for yourself, and you don't need to be hitting PBs for your workout to be worth it.

If you enjoyed this one and want more workouts like it, you'll find plenty of full-body dumbbell sessions in the Sweat app as part of my programs, all designed to actually fit into your life.