If you’re looking to begin a strength routine or simply change up your current one, this 5- move body sculpt plan will work for you! These exercises will yield great results with multi-muscle movements that will get your heart pumping and increase your lean muscle mass, which in turn means more calorie-burning power for you.

Begin with a light warm up lasting 15 minutes. This may include, but not limited to, jogging or walking, or hop on a cardio machine if accessible. When performing the exercises below, aim for 3 sets per exercise.

This routine can be performed as a circuit— run through all five exercises consecutively and then repeat the series, or you can work through all sets individually.


Remember to breath correctly — do not hold your breath; inhale when you lower weight and exhale on your exertion.

Dumbbell squat

To overhead press muscles worked: quads, hamstrings, glutes, shoulders

-Begin with feet shoulder-width apart.
-Hold a set of dumbbells at shoulder-height with your palms facing forward. Beginners start with no weight or 3-5 pounds.
-Lower into a squat making sure that you sit back with your hips and your knees do not go past your toes.
-Push through your heels to stand up while pushing weights overhead. Return to your starting position.

body sculpting workout

Advanced movement: Step up onto a step or bench with a dumbbell in each hand. !Lunges

Muscles worked: glutes, quads, calves

-Start standing with your feet close together.
-Keeping your head up and back straight, step forward to reach a 90-degree angle with your leading knee until your thigh is parallel to the floor.
-Return to your starting position by pushing off your leading leg.
-Repeat on the same leg for 12 reps and switch sides.

Advanced Movement: Walking lunges with a dumbbell in each hand; alternating jumping lunges without weights.


Muscles worked: chest, shoulders, triceps, core

-Lie on the floor face down with your hands placed slightly wider than shoulder-width apart.
-Lift up into a plank position, either on your knees or on your toes.
-Lower your chest until it almost touches the floor, and then raise back up into starting position.
-Do 12 reps.

Advanced movements: place hands closer under shoulders to further activate the triceps; stagger pushups by starting with one hand on the ground and one hand on top of a medicine ball; add a side plank at the top of the movement.

Dumbbell row with single leg extension 

Muscles worked: back, shoulders, biceps, glutes, and core.

-Start with your feet together and a dumbbell in each hand.
-Lean forward and balance on one leg while letting your arms hang perpendicular to the floor.
-Pulls the dumbbells up to reach your chest.
-Slowly return to your starting position, dumbbells by your sides and feet together.
-Do 12 reps on each side.


Muscles worked: core, shoulders, triceps

-Lie on the floor face down with your feet together, hands placed shoulder-width apart.
-Drop down to your elbows so your forearms are flat on the floor.
-Keeping your hips in line with your body, beginners hold the position for 10-15 seconds and relax. Advanced start with 25-30 seconds
-Repeat 3 times.

Advanced movements: Challenge yourself by trying to add on seconds each time; add a twist at the top of the movement to activate obliques.

Helpful tips

-Perform this 5-move body sculpt routine 2-3 times per week.
-Challenge yourself with weight. Add dumbbells and resistance bands when you’re ready. If you’re just starting out, it’s perfectly fine to perform these movements without any extra weight. If you’re an experienced exerciser, choose a weight that is challenging without compromising your form.
-Add some power— turn a stationary lunge into a jumping lunge.
-Be aware of your heart rate. Any time you add weights above your head or power,your heart rate will increase.
-Work your core and challenge your balance with a BOSU— try pushups, lunges, or asplit squat.

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


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Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans