The workout targets all of the major muscle groups and uses one exercise per muscle group. … Do this exercise on both sides of your body, as this will work your oblique muscles on the sides of your torso.Once you have finished this routine, you should take some time to properly allow your body to cool down, lowering your heart rate and blood pressure slowly to their normal resting rates. Dumbbell Exercise Routine #2 for girls (full body). Exercise: Reps: Rest: Chest: Chest Press: 4x12: 45 Seconds : Dumbbell Flyes: 4x12: 45 Seconds : Straight Arm Pullover: 4x12: 45 Seconds: Shoulders: Shoulder Press: 4x12: 45 Seconds : Front Raise: 4x12: 45 Seconds : Lateral Raise: 4x12: 45 Seconds: Triceps: Overhead Extensions: 4x12: 45 Seconds : Close Grip Bench: 4x12: 45 Seconds : Week 3 & 4 : Muscle group: Exercise: Reps: Rest: Chest: … Keep your knees straight during this movement. 3 sets of 10-12 reps In this at-home workout with dumbbells, we’ll perform seven exercises as a circuit. It is also a good dumbbell workout for beginners because it is a basic body weight move you are probably already familiar with, just with a little extra resistance. Simply push the weights out away from your body, above your chest, then lower them down to a depth that is comfortable to you, keeping your elbows below your shoulders. Warm up set of 15-20 reps The lateral raise primarily strengthens the shoulder muscles. Lie flat on your back with your knees bent upwards and a single dumbbell resting on your lower stomach and hips. Arms / Biceps, ④Vertical Dumbbell Swing Repeat twice more, then go to … The Beginner Dumbbell Workout Equipment needed: a pair of medium-weight dumbbells. Full body dumbbell workout for women. As you become more experienced with weight training, you can find that you have a more dominant muscle or group of muscles on one side. The Beginner Dumbbell Workout. Legs / Quads, Glutes, ⑤Dumbbell Hammer Curl By doing dumbbell exercises with each side separately, it will help balance your body and is often a more beneficial way of training. Once you’ve graduated from this beginner program you’ll be a much more competent and confident weight lifter. I put together both beginner and intermediate routines, and provide examples of weekly workout schedules you can apply these dumbbell workouts to. The below women’s workouts are geared towards being perfect for a beginner’s strength training workout for a woman. The exact weight will vary from person to person and I recommend starting between eight to … Warm up set of 15-20 reps Full body dumbbell workouts. Dumbbell exercises will need more balance and control, but they are an excellent way to isolate individual muscle groups and streamline your workouts. The following workout is designed for those who only have access to a set of dumbbells. Holding a dumbbell in each hand, raise your arms to shoulder height, bending your elbows at a 90º angle, palms facing forward. These exercises require just dumbbells. How to do it: Lie on the floor holding a dumbbell in each hand. Dumbbell Triceps Extension. 2: This second workout includes a few dumbbell exercise for women’s chest, arms and shoulders. Your email address will not be published. The answer to those questions comes right here. Notes: This was barbell squats in the original routine, so in this workout, we’re simply replacing it with a dumbbell … 3 sets of 12-15 repetitions 3 sets of 10-12 reps The exact weight will vary from person to person, and I recommend starting between eight and 12 … Start off lighting then work your way upward until you are feeling a moderate burn on your last 3-4 reps of each exercise. 5 Great dumbbell movements for beginners. Would you like to add some muscles to your body to burn more fat and speed up weight loss? The dumbbell exercises shown below will be a great place to start as they have beginners in mind and doing these two or three times a week will get you started on a new healthy habit. You may think that’s gibberish, but it’s not. , feel free to interchange the exercises in each one of those dumbbell routines. Good for: Full body. With that in mind, here are some of the best dumbbell exercises for muscle building and more. Set the back rest to upright position. Beginner: Reps 20 Weight: 1-2kg Intermediate: Reps 20 Weight: 2-3kg Advanced: Reps 20 reps plues 20 pulses Weight 4-5kg Area trained: Shoulders Holding a dumbbell in … If you are unsure of which dumbbells to add to your home gym, check out this post. Arms / Triceps Once your body gets used to the weight, you can start increasing the dumbbell weight. Arms / Triceps. Which exercises should you do? This exercise is the at-home alternative to the bench press. Not only is it targeting your intended muscle(s), but dumbbell exercises can stimulate other groups since you stabilize and control the body. It should take only 30 -- 45 minutes per workout. Legs / Hamstrings, Glutes, 3 sets of 10-12 repetitions Workout A. Dumbbell Squats, or Goblet Squats, or Split Squats, or Lunges (choose one) 3 sets of 8-10 reps. 2 minutes rest between sets. This routine is intended to take you to another level by introducing you to Dumbbell Workout Female. Here's a beginner dumbbell workout: a 4 day per week plan using only adjustable dumbbells and an adjustable bench. 3. Start in an athletic stance with a dumbbell in each hand. Or do you just want to tone and tighten your body? Warm up set of 15-20 reps Here is a list of the 14 best dumbbell exercises for men. Best home dumbbell workout for beginners. 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