Sally Gunnell's 5-dumbbell home workout for full-body
Olympic champion Sally Gunnell shares a simple 15-minute dumbbell circuit for building strength at home, citing a major study linking weekly strength
Olympic 400m hurdles champion Sally Gunnell has detailed a five-exercise dumbbell workout she uses to build full-body strength at home. The 60-year-old former athlete, who is the only British woman to have won all four major titles, advocates for simple, accessible training.
Gunnell's approach is supported by a recent landmark study involving nearly 150,000 participants over 30 years. According to the research, performing 90 to 120 minutes of strength training per week was linked to a 13% lower risk of death from any cause compared to doing none. The same weekly amount was associated with a 19% lower risk of cardiovascular death and a 27% lower risk of death from neurological conditions, primarily dementia.
Gunnell notes in a recent post that her routine is a "brilliant home workout that can be done with just dumbbells." She adds, "If I was working out at home, this is the workout I would do."
The 15-minute workout circuit
The workout consists of five exercises performed as a circuit. Gunnell recommends completing 2 to 3 rounds, resting as needed between rounds. Beginners can start with bodyweight and add dumbbells later.
The exercises, reps, and sides are as follows:
| Exercise | Reps | Notes |
|---|---|---|
| Half-kneeling shoulder press | 10 | On each side |
| Press-up | 3-10 | |
| Sumo squat | 10 | |
| Underhand grip row | 10 | |
| Leg-only dead bug | 10 | In total |
Executing the movements
Half-kneeling shoulder press
Start with one knee on the floor and the opposite foot flat in front. Hold a dumbbell on the side opposite your raised leg, elbow bent at 90 degrees with the weight at ear level and palm facing forward. Press the dumbbell toward the ceiling, then slowly return until the elbow is at 90 degrees again.
Press-up
Begin in a plank position with hands under but slightly outside the shoulders. Lower your body until your chest nearly touches the floor, tucking your elbows close to your body so upper arms form a 45-degree angle at the bottom. Pause, then push back to the start, keeping your core braced throughout.
Sumo squat
Stand with feet wider than shoulder-width, toes turned out. Hold a single dumbbell with both hands in front of your hips. Keeping your core tight and chest tall, inhale and sink your hips down until thighs are parallel to the floor. Exhale as you drive back up to standing.
Underhand grip row
Stand with feet hip-width apart, holding dumbbells with an underhand grip. Hinge at the hips, pushing them back while keeping your back flat and chest up. Pull the dumbbells toward your lower ribcage by driving your elbows back and squeezing your shoulder blades together. Slowly lower the weights back down.
Leg-only dead bug
Lie face-up holding one dumbbell with both hands, arms extended toward the ceiling. With legs in the air and knees bent at 90 degrees, brace your core while maintaining lower-back contact with the floor. Slowly lower your right leg until the heel nearly touches the floor, pause, return, and repeat on the left side.
