Five moves, a set of dumbbells and a full-body workout to build muscle and burn fat

Trying to train all of your major muscle groups in separate workouts each week can be a time-consuming task. But there are ways around this, you find a training session that trains several muscles in one session. This five-move dumbbell routine is a great way to work your upper and lower body, and it’ll help you burn fat while you’re at it.

Not all muscles are as strong as each other so you’ll want to have a few different sizes of weights to work with for this short routine. We recommend using a pair of the best adjustable dumbbells, these modifiable weights save space and allow you to change the weight load mid-workout.

Personal trainer Lisa Lanceford (opens in new tab) is behind this full body workout and has provided demonstrations of each exercise. Be sure to watch her demonstrations and note how she positions herself and the weight of each move. This way you can ensure that the right muscles are being targeted for optimal results and having the right form will help prevent injury.

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Lanceford recommends doing between 12-15 repetitions of each exercise and doing three sets of each. Try not to rush through the sets, making sure you create time under tension during each exercise. This makes your muscles work harder and increases muscle strength and growth.

Check out Lisa Lanceford’s five-movement full-body dumbbell workout

Lanceford has included some unilateral exercises in this routine, such as lunges and dumbbell rows, which allow you to train both sides of your limbs equally. This helps prevent one side from overcompensating if you have a dominant side and can even out muscle imbalances. Unilateral movements can also help with joint stability.

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The training also includes an isolation exercise, triceps kickbacks. This move requires you to bend forward and lift your arms behind you as you lift the dumbbells and focus on your triceps, in the back of your arms. Isolation exercises are useful when you want to target just one muscle group without stressing other muscles.



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