Full Body Dumbbell Workout For Women!
Full-Body Dumbbell Workout for Everyone (Women and Men!)
This workout is designed to target all major muscle groups using just dumbbells, making it perfect for home gym enthusiasts or anyone who wants an effective workout without needing a lot of equipment. Remember, adjust the weights and repetitions to match your fitness level and goals.
Warm-up (5-10 minutes):
Light cardio: Jumping jacks, high knees, butt kicks, jumping rope – get your heart rate up!
Dynamic stretches: Arm circles, leg swings, torso twists – prepare your muscles for movement.
Workout:
Upper Body:
Dumbbell Shoulder Press (3 sets of 10-12 reps): Stand with feet shoulder-width apart, holding dumbbells at shoulder height, palms facing forward. Press the weights overhead until your arms are straight, then slowly lower back down.
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Dumbbell Shoulder Press exercise
Dumbbell Bicep Curls (3 sets of 12-15 reps): Stand with feet hip-width apart, holding dumbbells at your sides, palms facing forward. Curl the weights up towards your shoulders, then slowly lower back down.
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Dumbbell Bicep Curls exercise
Dumbbell Tricep Extensions (3 sets of 12-15 reps): Stand with feet shoulder-width apart, holding dumbbells overhead, palms facing forward. Bend your elbows, lowering the weights behind your head, then extend back up to start.
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Dumbbell Tricep Extensions exercise
Dumbbell Rows (3 sets of 10-12 reps): Hinge at your hips, keeping your back straight and core engaged. Row the dumbbells up to your chest, then slowly lower back down.
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Dumbbell Rows exercise
Lower Body:
Dumbbell Squats (3 sets of 12-15 reps): Stand with feet shoulder-width apart, holding dumbbells at your sides. Squat down as if sitting in a chair, keeping your back straight and core engaged. Push through your heels to stand back up.
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Dumbbell Squats exercise
Dumbbell Lunges (3 sets of 10-12 reps per leg): Step forward with one leg, lowering your hips until both knees are bent at 90-degree angles. Push through your front heel to return to start, then repeat on the other side.
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Dumbbell Lunges exercise
Dumbbell Romanian Deadlifts (3 sets of 10-12 reps): Stand with feet hip-width apart, holding dumbbells in front of your thighs. Hinge at your hips, keeping your back straight and core engaged, lowering the weights until you feel a stretch in your hamstrings. Stand back up to start.
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Dumbbell Romanian Deadlifts exercise
Core:
Dumbbell Plank (3 sets of 30-60 seconds): Start in a push-up position with your forearms resting on the ground and holding a dumbbell in each hand. Keep your core engaged and your body in a straight line.
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Dumbbell Plank exercise
Russian Twists (3 sets of 15 reps per side): Sit on the floor with your knees bent and feet flat. Lean back slightly, keeping your core engaged and back straight. Twist your torso from side to side, passing the dumbbell from one hand to the other.
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Russian Twists exercise
Cool-down (5-10 minutes):
Static stretches: Hold each stretch for 30 seconds, focusing on major muscle groups.
Remember, this is just a sample workout, and you can adjust it to fit your needs and preferences. Be sure to listen to your body and take rest days when needed. With dedication and consistency, you’ll see results!