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A few of my friends like to take advantage of the fact I'm a personal trainer, and have no problem hitting me up for free strength programs or fitness advice when they need it.

I'm happy to oblige, and when I recently sent this one to a good friend, I thought it was worth sharing more widely. This routine in particular is 15 minutes and only requires one dumbbell, meaning it's easy to do at the gym when the weight rack is busy, or at home if you have a set of the best adjustable dumbbells or alternatives to hand.

Just remember, this routine was designed with a particular person in mind. If you experience pain or feel unwell, stop immediately and seek medical advice as soon as possible.

Watch: 15-minute dumbbell workout

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

Devil press : You can use two weights for this to make it more challenging. Start with your weight(s) in your hands and feet hip-width apart.…