Ultimate dumbbell moves

'Aim for 3 sets of 12 to 15 reps of each move, using the heaviest weight you can manage for the full set. When you find the move too easy, progress to the next level,' says Jon Stratford.

Beginner

Alternate shoulder press

Works: shoulders and core

• Stand with your feet hip-width apart, elbows bent, hands at shoulder height with your palms facing forwards.

• Alternately lift each hand straight up above your head until your arm's straight, then return to the start position and repeat on the other arm.

Reach between the feet

Works: core and chest

• Lie on your back with your knees bent, feet flat on the floor, arms straight behind your head, holding a dumbbell in each hand, but resting it on the floor.

• Throw your hands forwards and aim to touch the floor between your feet, crunching your torso.

• Lie back down again.

Sumo squat

Works: bum, core, front and inner thigh

• Stand with your legs wide apart holding a dumbbell in each hand in front of you.

• Keep your back flat, and bend your legs, aiming to get your thighs parallel to the floor.

• Go back to the start position to complete one rep.

Intermediate

Arnold press

Works: shoulders, chest, core

• Stand with your feet hip-width apart, elbows bent, holding the dumbbells in front of your chest as though you're checking your nails.

• Press both hands up above your head simultaneously, and turn your palms to face forwards.

• Lower back to the start position, turning your palms back to face your body.

Twist

Works: core and obliques

• Lie on the floor with a slight bend in your legs, holding a dumbbell with both hands in front of your chest and then sit up slightly.

• Rotate your chest and hands to one side as far as you can and then rotate all the way to the opposite side to complete one rep.

Straight-leg deadlift

Works: hamstrings, lower back, core

• Stand, holding a dumbbell in each hand in front of your thighs.

• Keeping your legs straight and your back flat, hinge forwards from the hips towards the floor. Stop when you feel your upper back about to bend.

• Slowly return to standing.

Challenging

Bicep curl to Arnold press

Works: biceps, shoulders, chest and core

• Stand, holding the dumbbells by your sides.

• Curl the dumbbells up in front of your chest, then press both hands straight up above your head, turning your palms forwards.

• Lower to your chest, then back down to the sides of your legs.

Sit and reach

Works: abdominals and core

• Lie on the floor with your legs bent, feet flat to the floor and arms stretched out straight behind your head, a dumbbell in each hand.

• Sit up and stretch upwards with your dumbbells as high as you can towards the ceiling.

• Slowly lower back down.

Single leg squat

Works: thighs, hamstrings, bum, core

• Stand with your dumbbells at your sides.

• Bend one leg behind you and squat down as deeply as you can on the supporting leg.

• Return to the start position, repeat for the required amount of reps, then change legs.