Full body workout: refresh your muscle memory with this dumbbell circuit

Posted by for Strong Women

Strong Women ambassador and fitness trainer Alice-Rose Miller refreshes her muscle memory with a dumbbell circuit in this quick and effective full body workout. 

We were just as excited to walk into the gym as we were to sit in a pub for the first time after lockdown. But reuniting with our barbells after a 4-month hiatus was also a little overwhelming. Where do you even start after weeks of strength training with resistance bands and makeshift weights (we owe you one, commuter rucksack)?

These three simple moves are a great way to get back into lifting free weights and building muscle from head to toe. 

Weighted thruster, it’s good to see you old friend. 

FRONT SQUAT

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Full body workout: Strong Women ambassador and fitness trainer Alice-Rose Miller demonstrates front squat with dumbbells in this quick, but efficient 10 minute workout
  1. Hold the dumbbells in each hand and rest them on your shoulders, so that you are holding them in front of your body with your palms facing in towards you. 
  2. Standing up tall with feet shoulder-width apart, squat down by pushing the hips backwards and bending at the knee. 
  3. Go as low as you can while keeping your back straight, head up and chest open. 
  4. Push through the middle of each foot to return back to standing position. 
  5. Inhale on the way down and engage your core, while exhaling as you stand up.

Do 5 reps 

PUSH PRESS

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Full body workout: Strong Women ambassador and fitness trainer Alice-Rose Miller demonstrates push press with dumbbells in this quick, but efficient 10 minute workout
  1. Stand with feet hip-width apart while holding a dumbbell in each hand. 
  2. Rest the dumbbells at your shoulders. 
  3. Turn your palms to face the wall in front of you.  
  4. Slightly bend the knees, and then with a slight bounce through the feet, press the dumbbells overhead so that your arms are straight above your head and the ends of the dumbbells are together. 
  5. Keep your tailbone tucked under. 
  6. Lower the arms to return the dumbbells back to the shoulders (the starting position).

Do 5 reps 

THRUSTER

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Full body workout: Strong Women ambassador and fitness trainer Alice-Rose Miller demonstrates thruster with dumbbells in this quick, but efficient 10 minute workout
  1. It’s time to combine those last two moves for the final push. Rest the dumbbells at the shoulders with the palms facing toward each other. 
  2. Lower down into a squat, keeping your back straight and chest open. 
  3. As you drive up, use your momentum to push the dumbbells over your head so that you end in a standing position (with both arms raised above your head). 
  4. As you bring the arms back down, lower again into a squat.
  5. Drive through the middle of each foot to press back up to the starting position. 

Do 5 reps 

Complete 5 rounds total for time (no rest in between rounds)

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