Full Body Dumbbell Workout For Women At Home (Supersets)
Warm-up (5 minutes)
Light cardio, like jogging in place or jumping jacks
Dynamic stretches, such as arm circles, leg swings, and torso twists
Workout (30-45 minutes)
Squats: 3 sets of 10-12 reps
Push-ups: 3 sets of as many reps as possible
Dumbbell rows: 3 sets of 12 reps per arm
Lunges: 3 sets of 10-12 reps per leg
Overhead press: 3 sets of 10-12 reps
Plank: Hold for 30-60 seconds, repeat 3 times
Crunches: 3 sets of 15-20 reps
Bicycle crunches: 3 sets of 15-20 reps
Cool-down (5 minutes)
Static stretches, holding each stretch for 30 seconds, such as hamstring stretch, quad stretch, and calf stretch.
Important Notes:
Progression: As you get stronger, gradually increase the weight or resistance.
Form: Prioritize correct form over heavy weights to prevent injuries.
Rest: Allow 1-2 minutes of rest between sets.
Variety: Change up your routine every 4-6 weeks to prevent plateaus.
Nutrition: Combine your workout with a balanced diet for optimal results.
Remember: This is just a sample workout. You can adjust it based on your fitness level, equipment availability, and personal preferences. Consider incorporating other exercises like deadlifts, burpees, or kettlebell swings for variety.