by Nadia Sinclair

Known for transforming bodies and boosting fitness, our renowned personal trainer whose clientele includes big names in entertainment, brings us her favorite full-body workout centered around dumbbells. This champion speed skater turned fitness professional now amasses a global following not only for her in-person training but also for her vibrant online fitness classes. Here, she walks us through an in-depth dumbbell workout that will undoubtedly become your new fitness favorite.

Hailed as the transformation queen in athletic circles, our trainer made her mark with a decade long reign in competitive British speed skating. After retiring in 2010, her pursuit of fitness didn’t extinguish but found an ambassador in her personal training career. Her impact was such that she began to gather celebrity followers at her gym, solidifying her position in the industry and gaining international attention.

Her Instagram workout classes during the lockdown period were so successful in motivating and guiding fitness enthusiasts that she subsequently launched a handful of comprehensive online classes. Today, she spills the secrets of her most effective exercise routine. A tried and tested dumbbell workout centred on shaping a lean, full-body silhouette.

Dumbbell Workout Details

This workout regimen requires three sets of 13-15 reps, recommending a minute break between each set. Intentionally complete this workout circuit 3-4 times per week. For a boost in difficulty, reduce rep count to 10-12 and increase your weights after a fortnight.

Scroll ahead for detailed instructions paired with tips for each exercise and bonus recovery advice from our fitness champion. If you’re more of a visual learner, a video for this workout can be found on our official Instagram page.

Essential Exercises

1. Bent over row: Set yourself into the movement as stated below. Remember to feel the tension in your shoulders and keep your arms close to the body.

2. Press-up: This ubiquitous exercise is a fitness gem owing to its anywhere, anytime feasibility. Proper posture is paramount. If needed, modify the workout using a step or chair.

3. Step-ups: Step movements are notorious for their overall impact. While performing a step-up, ensure your knees and hips stay aligned to prevent injuries.

4. Hip thrusts: Emphasize on your glute muscles throughout the movement, especially at the topmost position.

5. Hammer curls: Movement controls are crucial here. Maintain a slow tempo and keep your biceps under tension constantly.

6. Single-arm overhead press: Engage your core and focus on the arm in action to keep your body steady. Alternate sides after finishing reps.

Post-Workout Pro Tips

1. Rest: Adequate rests between workout days replenish energy resources and avert injuries, while also providing mental calmness.

2. Recover: Utilize foam rollers for a swift recovery. It aids in lactic acid release and enhances blood flow, thus preventing muscle soreness.

3. Revive: Consider cryotherapy for muscle rejuvenation. Experienced at freezing temperatures, it drastically reduces muscle inflammation and is highly recommended.

For access to live workouts, studio classes, and fitness subscriptions, visit our home workout platform.

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