Dumbbells are a universal tool for building a beautiful figure in any conditions. Exercises with weights are best suited to pump up or, conversely, to dry out and show relief.
We offer you an effective full-body workout program for girls that will help you get into great shape. The complex consists of three full-body workouts with dumbbells, aimed at all muscle groups.
Weekly training plan:
- Mon: Day 1 (suggested below)
- VT: Butt workout (optional)
- Wed: Day 2 (suggested below)
- TH: Abs workout (optional)
- PT: Day 3 (suggested below)
- SB: Full body stretching (optional)
You can train 3 times a week or 6 times a week, your choice. Instead of dumbbells, you can use water bottles for the first time.
Fullbody workout for girls (Day 1)
Each workout includes compound and isolation exercises with dumbbells that work all muscle groups. The program ends with effective bodyweight exercises to work the core and abdominal muscles. Thanks to this three-day program, you will tighten your buttocks, work your legs, and improve the relief of your upper and lower body.
How to do the workout:
- Training with approaches. Perform the first exercise for the specified number of repetitions, repeat this exercise in 2-3 sets. Only then proceed to the next exercise. Rest 15-30 seconds between sets, 40-60 seconds between exercises. The heavier the dumbbells, the more rest you can do between sets.
- Circuit training. Perform the exercise one set at a time, one after the other, for 10-15 repetitions. Rest 15-30 seconds between exercises. After completing 8 exercises, rest for 2-3 minutes and repeat the exercises again in 2-3 circles. You can also do circuit training using a timer, for example, 40 seconds work / 20 seconds rest. To do this, download the Tabata Timer application on your mobile phone.
Be sure to do: WARM UP BEFORE TRAINING.
Sumo squats with dumbbells
What's the benefit: Sumo squats work the lower body, focusing on the glutes and hip adductors. Sumo is considered a basic full-body workout for women as it works a wide range of muscles. Not just your butt and legs, but also your core, abs and back. As a result, you both strengthen your muscles and increase your overall strength and endurance.
How to do it: Take two dumbbells with a neutral grip and bring your palms closer to each other. Place your feet as wide as possible, turn your toes to the sides. Lower yourself into a squat, moving your pelvis back. In this case, your arms should freely fall down. During the exercise, do not strain your arms and neck, focus on working your gluteal muscles.
How much to do: 10-12 repetitions in 2-3 sets (you can do the training in a circular pattern according to the recommendations above).
Lunges in place with dumbbells
What's the benefit: An effective core exercise for activating your glutes and working your thighs. Lunges are included in any set of exercises for the whole body for girls, as they tone the leg muscles, improve the shape of the buttocks and strengthen the abs. Additional weights increase the effect of training and changes for the better will come much faster.
How to do it: Take dumbbells with a neutral grip and place them on your shoulders. Place one foot one step in front of the other, and then bend your knees at a right angle. Don't forget to do lunges on the other leg. When doing this, make sure your back is straight and your shoulders are straight; to do this, lift your chin a little.
How much to perform: 10-12 repetitions in 2-3 approaches on each leg.
Bent-over row
What is the benefit: Bent-over rows with dumbbells will help work your back muscles. The exercise involves the latissimus, trapezius and other muscle groups of the back, and also connects the deltoids and serratus muscles of the body. A full body program for women should definitely include exercises for the back, because posture and abs depend on their development.
How to do it: Hold dumbbells with a neutral grip and place your feet side by side. Bend your knees slightly and lean forward, slightly arching your back at the lower back. Now bend your elbows, pulling the dumbbells towards your waist. Do not lift the dumbbells too high and do not tilt your head; your neck should be level with your back.
How much to perform: 10-12 repetitions in 2-3 approaches.
Back lunges
What are the benefits: Varieties of lunges are the best way to pump up the gluteal muscles. Back lunges engage all the muscle groups of the buttocks, and also work the back of the thighs, eliminate cellulite and strengthen the abs. This basic exercise is included in a full-body workout for girls, as lunges tighten the legs well and create a beautiful buttock shape.
How to do it: Hold dumbbells with a neutral grip and place your feet shoulder-width apart. Step back with your left foot and bend your knees. Return to the starting position and repeat the lunge with the other leg. When performing, step back as far as possible so that the knee does not bend at an acute angle.
How much to perform: 8-10 repetitions on each leg in 2-3 sets.
Bench press
What is the benefit: To strengthen the pectoral muscles and develop a beautiful upper body, you should perform a bench press. This is a basic exercise to strengthen the pectoral muscles, as well as the deltoids and biceps of the arms. The bench press is included in a set of full-body exercises for girls, as it effectively works the upper body.
How to do it: Take dumbbells with an overhand grip and lie on the floor with your knees bent. Raise your arms up without straightening them completely, and then bend them at a right angle, spreading your elbows to the sides. At the lowest point, your shoulders should touch the floor. You can perform chest presses while lying on a bench, in which case the amplitude of the exercise will be higher.
How much to perform: 10-12 repetitions in 2-3 approaches.
Raising arms to the sides
What are the benefits: One of the best exercises for the shoulder girdle is lateral raises. The exercise engages the front and middle deltoids, forming a beautiful shoulder shape. Arm raises are included in a full body workout for women to create athletic arm definition.
How to do it: Hold dumbbells with a neutral grip and lower your arms straight down. Bend your elbows slightly to relieve tension on your joints, and then raise your arms out to your sides until they are parallel to the floor. Lift the weight with your shoulders, not your forearms or wrists, and feel the deltoids work as you raise and lower your arms.
How much to perform: 10-12 repetitions in 2-3 approaches.
Spiderman Plank
Why it benefits: Plank exercises strengthen the deep muscles of the back and abdominal cavity, developing strength and endurance of the body, and therefore they should be performed as part of a full-body program for women. Dynamic elements additionally connect the superficial abdominal muscles, defining the abs. The spiderman plank provides accentuated work of the oblique muscles, which make the abdominal relief pronounced.
How to do it: Stand in a prone position, then lower yourself onto your forearms. From this position, bend your left leg at the knee and bring it across to the side towards your left shoulder. Come back and do the same with your right leg. Alternate legs at a steady pace, focusing on working your abdominal muscles.
How much to perform: 8-10 repetitions on each leg in 2-3 sets.
Double crunches
What are the benefits: Double crunches are aimed at effectively pumping all the abdominal muscles and eliminating folds in the lower abdomen. This bodyweight exercise works your abdominal muscles well and also strengthens your core, making you stronger and more resilient.
How to do it: Lie on your back, straighten your legs, extend your arms above your head. Raise your legs and lift your upper body and arms off the floor. Twist your body forward while simultaneously lifting your legs and bending your knees. Pull your knees to your chest and clasp them with your arms, tensing your abs, and then return to the starting position without lowering your head and legs to the floor.
How much to perform: 10-12 repetitions in 2-3 approaches.
Romanian deadlift
This exercise is aimed at working the biceps femoris muscle as much as possible. In addition to the back of the thighs, the buttocks and lumbar region are also loaded.
- Take a standing position, legs apart.
- Bend forward, lowering the dumbbells to the level of the lower third of your shin.
- At the same time, try to move your pelvis back.
- As you exhale, lift your body to the starting position.
- As you inhale, lower your body again.
- 3 sets of 15 reps.
- Try to maintain a natural arch in the lower back at both the lower and upper points.
- At the lowest point, do not allow your back to round. If you round your back, then lower your body to a level that allows you to maintain maximum technique.
- When lifting, concentrate on the back of your thigh - the Romanian deadlift is carried out by these muscles, not the lower back.
- From the bottom point, at the beginning of the movement, initiate the lift with your buttocks.
- At the top point, do not allow excessive arching in the lower back and do not bring the pelvis forward.
- Move the dumbbells as close as possible to the front surface of your legs, and as soon as you bring them just above the upper third of the thigh, immediately begin the reverse movement down - this amplitude is the most acceptable.
Fullbody workout for girls (Day 2)
On the second day, you will find no less effective exercises with dumbbells for women, aimed at targeting all muscle groups. The end will be functional exercises to strengthen the core and abs.
How to do the workout:
- Training with approaches. Perform the first exercise for the specified number of repetitions, repeat this exercise in 2-3 sets. Only then proceed to the next exercise. Rest 15-30 seconds between sets, 40-60 seconds between exercises. The heavier the dumbbells, the more rest you can do between sets.
- Circuit training. Perform the exercise one set at a time, one after the other, for 10-15 repetitions. Rest 15-30 seconds between exercises. After completing 8 exercises, rest for 2-3 minutes and repeat the exercises again in 2-3 circles. You can also perform circuit training using a timer, for example, according to the scheme 40 seconds work / 20 seconds rest. To do this, download the Tabata Timer application on your mobile phone.
Be sure to do: WARM UP BEFORE TRAINING.
Ready-made programs for girls (without equipment):
- Workouts for beginner girls (5 day plan)
- Express training for 10-15 minutes without jumping (for 5 days)
- Program for Brazilian buttocks without jumping (3 days)
Squats with dumbbells on shoulders
What are the benefits: Classic squats with weights improve the appearance of the buttocks, making them more voluminous and toned. In addition, squats help make your legs slimmer and get rid of cellulite. Squats are included in a full body workout for women as a basic exercise for working the legs.
How to do it: Take dumbbells with a neutral grip and place them on your shoulders. Place your feet shoulder-width apart, chin raised. Bend your knees and push your pelvis back, lowering into a squat. Lift from your butt, not your back, to give the target muscles maximum exposure.
How much to do: 10-12 repetitions in 2-3 sets (you can do the training in a circular pattern according to the recommendations above).
Lunges forward
What are the benefits: Lunges as a basic exercise engage a large number of muscle groups, including the abs and core. In addition, they make your legs slimmer and give your buttocks a rounded shape. Lunges with weights are included in full-body workouts for girls, as they allow you to get your legs in shape in a short time.
How to do it: Hold dumbbells with a neutral grip and stand straight with your feet shoulder-width apart. Take a long step forward, bending your knee at a 90-degree angle. Return to the starting position and repeat the forward lunge with the other leg. During the execution, make sure that your legs do not bend at an acute angle, and try to go as low as possible in the lunge.
How much to perform: 8-10 repetitions on each leg in 2-3 sets.
Romanian single leg deadlift
What are the benefits: The classic deadlift strengthens the lower back muscles and spinal extensors, and also actively engages the hamstrings and glutes. The bent leg deadlift modification focuses on the gluteal muscles, working them as much as possible. In this exercise, most of the load is “taken” by the straight leg, which contributes to the active pumping of the buttocks.
How to do it: Take dumbbells with an overhand grip and place your feet shoulder-width apart. Take a small step back with your right foot, bend your left knee slightly. Now lean forward without bending your back at the waist and lower the dumbbells down with straight arms. On the next approach, switch legs.
How much to perform: 10-12 repetitions in 2-3 approaches on each leg.
Press up
What's the benefit: A basic shoulder exercise will allow you to work your arms and upper back, as well as sculpt your deltoids. The upward press is included in a set of full-body exercises for girls to strengthen the shoulder girdle and tighten problem areas of the arms.
How to do it: Take dumbbells with an overhand grip and raise your arms up, bending your elbows at right angles so that your shoulders are parallel to the floor. Now press the dumbbells upward, leaving your arms slightly bent at the top to reduce the stress on your joints. When performing, concentrate on working your shoulders, otherwise your arms will “take” the main load.
How much to perform: 10-12 repetitions in 2-3 approaches.
French press standing
What's the benefit: A classic triceps isolation exercise that strengthens the back and outside of your arms, making them athletic and sculpted. If you have the problem of flabby arms, then the French press will help strengthen the muscles, which will significantly improve the shape of the upper limbs.
How to do it: Hold two dumbbells with a neutral grip overhead. At the same time, keep your arms slightly bent at the elbows. Now lower your hands behind your head, bending your elbows at a right angle or slightly lower. Perform the exercise slowly, focusing on working your triceps.
How much to perform: 10-12 repetitions in 2-3 approaches.
Gluteal bridge
What are the benefits: One of the best isolated exercises for the buttocks, which will help strengthen them and even increase their volume. The gluteal bridge targets all groups of the gluteal muscles, and the additional weight promotes their hypertrophy. The exercise is included in a full body workout for girls, as it engages the buttocks and significantly improves their shape.
How to do it: Hold a dumbbell with both hands and lie on the floor with your knees bent. The feet are placed on the heels rather than on the full foot for greater load. Place the dumbbell on your iliac bones and lift your pelvis up, squeezing your buttocks. Perform the exercise with full amplitude, touching the floor at the lowest point. If you have a heavy dumbbell weight, perform the bridge on your full foot rather than on your heels.
How much to perform: 10-12 repetitions in 2-3 approaches.
Knee bend from downward-facing dog
What's the benefit: Bodyweight exercises engage the deep core muscles, which not only increases body strength, but also creates a more defined belly. One of the best core exercises is the plank, and the downward-facing dog variation further engages the legs, back, and glutes. An excellent functional exercise for all problem areas.
How to do it: Get into downward-facing dog with your arms, back and legs fully extended. From this position, bend your knee and lower yourself into a plank position, bringing your knee toward your chest. Return to downward-facing dog and repeat on the other leg. Try to straighten your back and legs completely to feel the stretching of the muscles, which will increase the effectiveness of the exercise.
How much to perform: 8-10 repetitions on each leg in 2-3 sets.
Oblique hand-foot fold
What are the benefits: The exercise helps to get a beautiful waistline, as well as work the oblique muscles, which are little used in ordinary crunches. The fold also strengthens the core and rectus abdominis muscles. A great exercise to complete a full body workout for girls.
How to do it: Lie on the floor, stretch your legs, spread your arms to the sides. Raise your right leg up, trying not to bend it at the knee. At the same time, lift your left hand off the floor and touch your right leg. At the same time, the right arm and part of the body, as well as the left leg, must remain motionless. Perform the exercise alternately on both sides.
How much to perform: 8-10 repetitions on each side in 2-3 sets.
Rules for safe exercises with dumbbells for girls
- In strength training, technique is very important
. To begin with, you can hone it without additional weight in front of the mirror. The more accurately you perform the loads, the more benefits it will bring to your body. And the lower the risk of injury when performing exercises with dumbbells. - Breathe correctly.
The mistake many beginners make is the desire to hold their breath while lifting weights. You can't do that. Exhale as you lift the weight and inhale as you lower it. - Rest between sets and after workouts.
When performing loads, the ratio should be 1 to 2. For example, squat for 1 minute, recover for 2 minutes. Don't train the same muscles two days in a row. Plan a set of exercises so that different muscle groups are involved on different days.
Fullbody workout for girls (Day 3)
The third day of the program includes complicated strength exercises to specifically target individual areas. To conclude the class, you will perform functional bodyweight exercises to increase endurance and body strength. Perform the workout in a circuit pattern or in sets, repeating one exercise several times.
How to do the workout:
- Training with approaches. Perform the first exercise for the specified number of repetitions, repeat this exercise in 2-3 sets. Only then proceed to the next exercise. Rest 15-30 seconds between sets, 40-60 seconds between exercises. The heavier the dumbbells, the more rest you can do between sets.
- Circuit training. Perform the exercise one set at a time, one after the other, for 10-15 repetitions. Rest 15-30 seconds between exercises. After completing 8 exercises, rest for 2-3 minutes and repeat the exercises again in 2-3 circles. You can also perform circuit training using a timer, for example, according to the scheme 40 seconds work / 20 seconds rest. To do this, download the Tabata Timer application on your mobile phone.
Be sure to do: WARM UP BEFORE TRAINING.
Ready-made programs for girls (without equipment):
- Light training program for women over 40 years old (3 days)
- Leg weight loss program for pears (3 days)
- Weight loss program for apple body type (5 days)
Step up goblet squats
What's the benefit: Dynamic goblet squats intensely target your glutes and thighs, while also engaging your core and abs. Functional exercise also provides aerobic exercise, which promotes fat burning and the formation of relief. Stepped goblet squats are included in a full-body program for women, as they make the legs slimmer and the body more resilient.
How to do it: Hold a dumbbell like a goblet with both hands at chest level and place your feet together. Take a wide step to the side and squat, moving your pelvis back. On the way up, return to the starting position and immediately take a step to the other side, again performing a squat.
How much to do: 8-10 squats on each leg in 2-3 sets (you can do the training in a circular pattern according to the recommendations above).
Pulsating plie with dumbbells
What's the benefit: Plie squats tone your inner thighs and engage your glutes. Additionally, the exercise improves the shape of the legs and develops flexibility. Plie is included in a set of exercises for the whole body for girls to work out the adductor muscles of the hips, tighten the legs and buttocks.
How to do it: Hold two dumbbells with a neutral grip and lower your arms down in front of you. Place your feet as wide as possible, pointing your toes out to the sides. Bend your knees, performing a plie squat until your thighs are parallel to the floor. Squat with a straight back, without moving your pelvis back. Do not rise completely, remain in a half-squat, pulsing with a small amplitude.
How much to perform: 18-20 pulsations in 2-3 approaches.
Bench press + flyes
What are the benefits: The exercise works the pectoralis major muscles, and also connects the biceps of the arms and shoulders, which will allow you to achieve beautiful relief in the upper part of the body. The bench press with arm raises is part of a full-body workout for women, as it tones not only the pectoral muscles, but also the arms and shoulders. The problem area of the armpits is tightened.
How to do it: Hold two dumbbells with a neutral grip and lie on the floor with your knees bent. Place your arms at the sides of your body and bend your elbows. Now straighten your arms, raising them up and spreading them out to the sides, without lowering them completely. Bring your arms together and bend them at the elbows, returning to the starting position.
How much to perform: 8-10 repetitions in 2-3 sets.
Side lunges
What's the benefit: Side lunges with weights will help strengthen the inside of your legs, using the adductors and hamstrings, as well as the buttocks. A complex strength exercise works your legs well and also strengthens your abdominal muscles.
How to do it: Hold two dumbbells with a neutral grip and lower your arms down in front of you. Take a wide step to the side with your right foot and bend your knee, moving your pelvis back. Lower yourself until your thighs are parallel to the floor, while keeping your back straight. Return to the starting position and repeat the side lunges with the same leg. After all repetitions, perform the exercise for your left leg.
How much to perform: 10-12 repetitions in 2-3 approaches on each leg.
Arm bending with supination
What is the benefit: You can make your arms and shoulders sculpted and athletic with the help of biceps curls. The variation with supination or rotation of the wrists when raising the arms upward additionally engages the muscles of the forearms and strengthens the wrist joints.
How to do it: Hold dumbbells with a neutral grip and lower your arms down along your body. Now bend your elbows and, as you rise up, turn your wrists inward with your palms facing you. Perform full range of curls, concentrating on working your biceps.
How much to perform: 10-12 repetitions in 2-3 approaches.
Swimmer + boat
What are the benefits: Exercise not only strengthens the buttocks, legs and back, but also improves posture and relieves spinal problems. A full body workout for girls should definitely include bodyweight exercises as they will take your fitness to the next level.
How to do it: Lie on your stomach with your arms extended in front of you. As you exhale, lift your legs off the floor and at the same time raise your arms, head and upper body, straining your buttocks and squeezing your shoulder blades. Return to the starting position and now lift your arm and opposite leg up. Walk back up again and switch arms and legs on the next climb. You will have 3 phases of movement - this is one repetition.
How much to perform: 8-10 repetitions in 2-3 sets.
Side plank crunches
What are the benefits: Side plank crunches with arm raises will help pump up your oblique abdominal muscles. The exercise strengthens the muscles of the core, back and abdomen with an emphasis on the obliques, which will allow you to get sculpted abs. Plank exercises are included in a set of full-body exercises for girls to develop body strength and endurance.
How to do it: Get into a side plank position on your forearm and raise your free arm up. Tighten your abs to maintain an even line between your body and legs. Now lean forward and place your arm under your body, performing crunches. Repeat for the other side.
How much to perform: 8-10 repetitions in 2-3 approaches on each side.
Raises with feet touching
What are the benefits: You can intensively work out your abdominal muscles by lifting your body with straight legs. The exercise is included in the full body program for women, as it effectively strengthens the core, as well as the rectus and oblique abdominal muscles.
How to do it: Lie on the floor with your legs straight. Raise your arms vertically up, and then lift your body and lower back off the floor, leaning toward your straight legs. Keep your back straight and tilt from your pelvis rather than your lower back, which is a safer option.
How much to perform: 10-12 repetitions in 2-3 approaches.
Training plan for beginner girls (without equipment):
- Mon: Workout for slender thighs and firm buttocks
- VT: Interval training for body tone and weight loss
- CP: Low Impact Cardio Workout for Weight Loss
- TH: Upper body workout (arms, stomach, back)
- PT: Circuit training to get rid of problem areas
Gluteal leads
- Take a half-sitting position on the floor (stand on your palms and knees).
- Place a dumbbell in one of the popliteal fossae and squeeze it.
- Maintaining the starting position, while exhaling, move the bent leg off the dumbbells to the side, with the knee joint up.
- At the top point, try to additionally squeeze the buttock beyond the contraction. You can take an additional pause in this position.
- As you inhale, return your leg to the starting position and as you exhale, repeat the movement again.
- 4 sets of 10 reps with each leg.
What is it for?
With the development of the Internet, more and more people are living sedentary lifestyles, working in a sedentary position all day long. But to keep your body in good shape, you need to regularly exercise and perform special gymnastic exercises. And since the spine is the basis of the entire human body, the first thing you need to do is strengthen it.
Strengthening the spine is very important
The main task of back exercises is as follows:
- elimination of discomfort and pain in the spine, which often arise against the background of various pathologies, for example, scoliosis;
- increasing the plasticity and flexibility of the body;
- enhancing the therapeutic effect in the treatment of various diseases, as well as preventing their recurrence.
Anatomy of the back muscles
Depending on the goal pursued by a person, a set of exercises for the back can be divided into two main categories:
- strengthening exercises designed to strengthen the muscle frame. Such exercises are used not only in the treatment of various diseases, but also for preventive purposes (with their help you can prevent the development of serious complications);
- exercises to stretch the back muscles . As a rule, stretching exercises are prescribed for the treatment of a curved spine, osteochondrosis and other diseases.
Why does the spine need loads?
On a note! Regardless of the type of exercise, the desired therapeutic effect can only be achieved if all movements are performed correctly. Otherwise, if you neglect the advice of doctors, you can harm your body even more.
Triceps extension
Dumbbells are also great for triceps. Here you can straighten your elbow as you like, with maximum efficiency and minimal discomfort. For men, the option of extension from behind the head with two hands is suitable, and for girls - with emphasis on one hand. Let's describe both options.
Men
- Take a sitting position on a chair (preferably with a backrest).
- Bend your elbows and place the dumbbells on your shoulders.
- Elbows are pushed forward.
- As you exhale, straighten your elbows, bringing them in line with your shoulders and lifting the dumbbells up.
- As you inhale, lower the dumbbells back to your shoulders.
- 4 sets of 15 reps.
- At the top of the movement, your elbows should be almost in line with your shoulders.
- Lower the projectile as slowly as possible and straighten your arms as quickly as possible, lifting the projectile up.
Girls
A sofa can serve as a comfortable support in this case.
- Take a half-standing position on one side (palm and knee).
- Bring your free hand, in which you hold the dumbbell, towards your body with your elbow, and keep it in this position during the entire exercise.
- As you exhale, extend your arm at the elbow joint, straightening it as much as possible.
- 4 sets of 15 reps on each side.
Side abductions
The exercise focuses on working the deltoid muscles of the shoulder. Professionals from the world of bodybuilding use this exercise to give their deltoids an incredible spherical shape. Can be performed both sitting and standing.
- Stand straight with your feet wider than your shoulders.
- As you exhale, move both arms to the sides at the same time. As you inhale, return your arms to the starting position downwards.
- 4 sets of 15 reps.
- Try to keep your palms facing the floor at the top of the movement.
- Keep your elbows slightly bent at all times.
- During the exercise, do not sway; try to keep your body as stable as possible.
Biceps curl
In the isolated form, biceps curls are usually performed while sitting with the elbow resting on the knee. This way you can concentrate as much as possible on working the biceps brachii muscle and maintain ideal movement technique.
- Take a sitting position on a chair.
- Lean forward and rest one of your elbows on the inside of your knee.
- As you exhale, bend your arm at the elbow joint, lifting the dumbbell up as much as possible.
- At the top point, try to perform maximum pronation of the hand, taking a short pause. This will give you a “bicep peak.”
- As you inhale, lower the dumbbell down, straightening your elbow as much as possible.
- 4 sets of 15 reps with each arm.
- Try to lower the projectile as slowly as possible and raise it as quickly as possible.
- At the top point, do not forget to perform maximum pronation of the hand and pause for at least a second - this is the essence of performing this exercise.
