Getting bored training with dumbbells? You’ve certainly never realized the variety they offer: make things interesting with these 10 different movements.

Only have a set of dumbbells in hand? No worries, you can still get a full body workout that will test your upper and lower body whilst also improving your fitness and overall strength.

We’ve rounded up 10 of our favorite exercises. Do each movement for 45 seconds and take a 20 second rest between each move. Aim to do 3 rounds of the entire circuit.

Stiff Leg Deadlifts
•  Stand tall, a dumbbell in each hand, palms facing towards your body and arms hanging down in front of your body.
•  Hinge at the hips, and lower your torso down, sliding your dumbbells down your legs as you do so. Keep your back and core flat and engaged.
•  When your dumbbells reach your shins, pause, then drive up through your heels to come back up to standing. Squeeze your glutes at the top.

Front Squat, One Dumbbell
•  Holding one dumbbell in two hands, stand tall, with the dumbbell at your chest.
•  Feet should be just wider than hip-width apart as you drop down into a squat, keeping your back flat and gaze forward.
•  Drive up through your heels to come back to standing.

Forward Lunge
•  Stand tall, a dumbbell in each hand, arms down by your side.
•  Take a big step with the left foot and bend both knees until the back knee is hovering above the floor and the front knee is stacked about your left ankle.
•  Push up through the front heel and come back to standing.
•  Repeat again on the right side and keep alternating legs.

Sumo Squat Single Dumbbell
•  Stand with feet wide; they should feel unnaturally wide. Hold one dumbbell in both hands, arms hanging down in front of you.
•  Bend the knees and push hips back as you drop into a squat. Pause when your thighs are parallel to the ground.
•  Push up through your heels to rise and come back to standing.

Dumbbell Lateral Raise
•  Stand tall, a dumbbell in each hand, palms facing inwards.
•  Keeping your core engaged and elbows slightly bent, lift your arms up either side of your body.
•  Pause when your arms are straight, then lower the arms back down. As you do this, keep your gaze forward and aim to get your upper arms perpendicular to your torso.

Dumbbell Upright Row
•  Stand tall with a dumbbell in each hand, arms hanging down in front of your body and palms facing inwards.
•  Keep your core and back engaged as you bring the dumbbells up to your chest height, bringing the elbows out wide as you do so and lifting them above your shoulders.
•  Pause at the top, then slowly lower the dumbbells back down.

Bent Over Row
•  Hold a dumbbell in each hand, arms down by your side.
•  Hinge at the hips, tilt your torso forward and keep your back and core engaged. Arms should hang down.
•  Drive your elbows back until the dumbbells reach your rib cage.
•  Squeeze your shoulder blades, before lowering the dumbbells back down.

Dumbbell Sit Up
•  Sit on the ground, knees bent and feet flat on the floor. Hold one dumbbell overhead with both hands.
•  Lie back, arms still straight over your chest holding the dumbbell, before using your torso to drive yourself up to sitting, bringing your chest to your knees.
•  Slowly lower back down and then repeat. Keep feet flat on the floor as you do this.

Renegade Row
•  In a plank position, hold a dumbbell in each hand, wrists directly under your shoulders.
•  Keeping your back and core engaged – as well as your hips and body as still as possible – drive the left dumbbell up to your chest.
•  Pause, then lower the left dumbbell back down.
•  Repeat again on the right. Go slowly and keep your arm close to your body as you do this.

Dumbbell Trunk Rotation
•  Stand with feet shoulder width apart, one dumbbell in both hands.
•  Extend the arms in front of your body, holding the dumbbell horizontally.
•  Rotate through the core to the right, keeping the arms extended and the lower body as stationary as possible.
•  Slowly rotate back to center before alternating sides.

–Article brought to you by TechnoGym