You don't need a fancy, expensive gym membership to build muscle and strength. Sure, you might have more equipment available at a gym, but you can do a lot more than you may realize with just a set of adjustable dumbbells or even a medium-heavy set of fixed dumbbells and your exercise mat.

Most importantly, you need to focus on three key areas with your workouts: consistency (several times per week, if you can), staple functional compound exercises and progressive programming. That means repeating exercises and tweaking them to feel more challenging over time while focusing on multiple muscle groups. Do that, and it doesn't matter if you're at home or in the studio.

Not long ago, my 50-year-old client asked for a home dumbbell workout she could do between sessions. These are the four moves and the routine I gave her. Just remember, this routine was designed with someone in mind. If you experience pain or feel unwell, stop immediately and seek medical advice as soon as possible.

If you're working with an injury or health condition, I recommend seeking advice before starting this routine.

You're hitting pretty much every major muscle group during this routine; curtsy lunges strengthen your legs with an outer gluteus and adductor bias, meaning your butt and inner thighs will feel this one; thrusters work the whole body, including your legs, glutes, core, triceps, shoulders and upper chest; suitcase deadlifts work your posterior chain, including your lower back, glutes and hamstrings, but the position of the weights will also strengthen your quads and knees, and your core works hard for stability; finally, rows hit your back and biceps, meaning better posture and pulling power while improving your hip hinge.

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