This full-body dumbbell workout is quick and effective! It was designed specifically for busy women that are looking to tone up and slim down in a short amount of time. The exercises in this routine will target every major muscle of the body while simultaneously boosting calorie burn. If you want to look and feel great, this routine is for you!


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Weight lifting does not have to be complicated or intimidating. In fact, it is a crucial component to any well-rounded fitness routine. Strength training has a number of unique benefits to offer you, check out the 9 Benefits of Lifting Weight.

This routine will sculpt and tone your muscles, but it is highly recommended that you also follow a high-protein, clean-eating plan. This will enable you to build muscle while also shedding excess pounds and inches. Contrary to popular belief, lifting weights will help you build a sexy, athletic, feminine figure.

Related: 15 Foods High in Protein

The Workout

What you need: All that you need is a yoga mat or towel and 1-2 pairs of light to moderate weight dumbbells.

What you do: Perform 20 repetitions for each exercise, taking as little rest as possible between exercises. If you’re in a hurry, you can complete just 1 round. For a more challenging workout, you can complete up to 5 rounds for 100 reps of each exercise! We’ve included instructional videos for each exercise at the bottom of this post.

1. Squat to Shoulder Press

Hold a moderately heavy dumbbell in each hand at chest height. At the top of each squat, perform a shoulder press.

2. Bent-Over Row

Hold a moderately heavy dumbbell in each hand. Take a staggered stance and lean forward, making sure you maintain a neutral spine. As you pull the weight up and back, squeeze your shoulder blades together.

3. Weighted Glute Bridge

Lay down on the mat or towel with your knees bent and feet flat on the floor. Hold a moderately heavy dumbbell in each hand, resting the weights on your hip bones. Lift your hips up and squeeze your glutes at the top of the movement.

4. Supine Chest Press

Remain on the mat or towel as you hold a moderately heavy dumbbell in each hand at chest level (your elbows should be at a 90 degree angle). At the beginning of the movement, your forearms should be on the floor. Push straight up above your chest, until your arms are fully extended and squeeze your chest muscles.

5. Walking Lunges

Hold a moderately heavy dumbbell in each hand down at your sides. Take a long lunge forward, making sure your knee does not track over your toes. Push up through your front heel, as you come back to the standing position. Alternate legs for 20 repetitions.

6. Bicep Curl

Hold a light or moderately heavy dumbbell in each hand, with your arms fully extended down in front of you with your palms facing outward. Keep your elbows tucked in as you flex the dumbbells, upward. Squeeze your biceps and lower back down slowly.

7. Overhead Tricep Extension

Hold a light dumbbell in each hand or a moderately heavy dumbbell in both, as you extend your arms straight up above you. Keep your elbows as close to the side of your head as possible as you lower the dumbbell(s) back down behind your head. Extend all the way back up until your arms are straight above you, once more.

8. Standing Calf Raise

Hold a moderately heavy dumbbell in each hand, with your arms fully extended down at your sides. Slowly raise your body up onto your toes, squeezing your calves in the process. Lower back down, slowly.

9. Russian Twist

Sit back down on the mat or towel, holding one moderately heavy dumbbell at the center of your torso with both hands. Bend your knees, lean back slightly and try to keep your heels off the ground. Slowly twist from side to side for all 20 repetitions, squeezing your abs with each turn.

10. Dumbbell Crunch

Lie on your back with your knees slightly bent and your feet flat on the floor. Hold one moderately heavy dumbbell straight up above your head. Pulse your upper body a few inches off the floor, squeezing your core for 20 repetitions.

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Instructional Videos

Squat to Shoulder Press

Bent-Over Row

Weighted Glute Bridge

Supine Chest Press

Walking Lunges

Bicep Curl

Overhead Tricep Extension

Standing Calf Raise

Russian Twist

Dumbbell Crunch

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Try this full body dumbbell workout and let us know what you think! It is recommended that you perform this routine 4 times weekly. Once it begins to feel too easy, you can up the weight, increase the number of reps, or both! Strength training can do wonders for your figure!

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