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It does not matter who you are, if you want to build muscles and you are lean, you have to doStrength training. Strength training, whether by body weight exercises or lifting dumbbells, helpBuilding muscles and strengthen bones. And speakAmerican Cancer SocietyThe more muscle you have, the more calories are burning, making the fat burning and becoming lighter.

But all force training is not created equal. You must also choose the right exercises to get the lean body you want. As a trainer, I generally recommend that force exercises are corporal and composed mainly of compound movements (which means they involve more than one seal). In this way, you work several muscle groups in each movement, making your workouts more efficient and calorie.

Of course, some people love to divide their strength workout to target specific body parts (like the day of the chest, the day of the leg, etc.) this can be useful if you have a particular group of muscles requiring some Extra love. But most people are better than training their whole body to get maximum results. In fact, a 2019 study in theJournal of Force and Packaging Research found that men who made five workouts a total of a week saw greater gains in the muscular thickness as men who have franged their five workouts between muscle groups.

In addition, each force training training must incorporate the four main models of movement: push, shoot, squat and hinge. This ensures that you work all the muscles of your whole body and balance all parts of the body. (Translation: You will avoid the common gym problem to have a torn upper body and super-weak legs.)

It is certainly a lot to keep track of. Do not worry, I covered you. Here is a four-motion workout that you can do at home that will help you build muscles and cut your silhouette. In addition, it integrates all the types of movements that I discuss above to make sure you have a balanced workout. Add this routine to your workout and you will see big changes to your body.

Everything you need is the motivation and a pair of dumbbells. Make each exercise back without rest. Aim for three to five series of each exercise and you should be set. (For more exercise routines, read:Try this simple body workout to burn fat and be skinny.)

Start by standing up and hold a dumbbell near your chest. Keeping your tight core, tap your hips and hook until your hips are parallel to the ground. Drive through heels and hips to get up, flex your quads and glutes to finish. Make it 12 times before continuing until the next shot. (For more Intel on Squats, check:That's what makes squats for your body, according to science.)

Position yourself parallel to a bench, with one leg on the floor, your opposite knee and your hand firmly squeezed in the bench. Glip the dumbbell with the opposite arm and start the movement by pulling on the dumbbell to your hip, pressing your lats and your top from the top at the end of the movement. Straighten your arm after and get a nice stretch down before performing the next rep. Finish 12 repetitions on each arm before continuing.

Start in a standing position, holding the dumbbells next to your shoulders. Keeping your heart tight and your bladder squeezed, press the dumbbells up, flex your shoulders and triceps at the top. Reduce the weight under control before performing another representative. Do you do nine times more before going to the last set. If you are looking for more bus workouts, see:This full explosion of 5 minutes will close the muscle and melt fast fat.

Take your dumbbells and hold them in front of you. Keeping your tall chest and soft knees, push your hips back while lowering the weight of your thigh. Once you have got a nice stretch watch, drive your hips to bring the weights back, squeezing your glutes to finish. Now go back to the first exercise and do everything two or three times more to complete the workout. Read more: These are the top 5 exercises to tone your ABS, says trainer.