Women may want to do some workouts that focus less on the upper body. The workout targets all of the major muscle groups and uses one exercise per muscle group. ... Lower Body B. Dumbbell Squats, or Goblet Squats, or Step-Ups, or Lunges (choose one) 3 sets of 6-8 reps. 2-3 minutes rest between sets. Dumbbells are inexpensive workout tools that can be used to achieve these goals. Using just a pair of dumbbells and this dumbbell-only routine you’ll be able to hit all the major muscle groups in your body, and build a stronger body in only 30 minutes a day. We asked Alyssa Expósito, certified personal trainer in New York City, to put together a lower-body strength workout that's perfect for a beginner lifter. Do 2 warm-up sets of your first superset—a high volume of repetitions (15 to 18) and lighter weights to get the muscles ready for the work ahead. The following workout is for those who only have access to a set of dumbbells. Your calves play an important role in mobility and stability, so it’s worth adding some dumbbell exercises that farget the area. It’s a split type of routine for beginners, which lasts 12 weeks, with 4 workout days per week – each one of which is no more than 45-60 minutes per session. Since dumbbells are so versatile, you can use them to train whatever area you want to focus on. How it works: Warm up for 5-10 minutes of light cardio (slow jog, a fast walk or slow skipping, etc.). Why it works Dumbbell training allows you to workout one side of your body at a time, which is great for curing any strength imbalances you’ve developed. For maximum results, choose three or four of the exercises provided per workout session. After all, stronger calves are sexier calves and here’s how you can get stronger calves: Stand upright and hold a dumbbell in each hand Pick whichever one you like best. 4 Day Upper/Lower Dumbbell Workout Routine All equipment you need have for this workout is a pair of dumbbells, and it’s perfect for building lean muscle. The moves are paired in supersets: Alternate sets of exercises 1 and 2, 3 and 4, 5 and 6. Below we’ll be focusing on the lower body and providing you with highly effective lower body dumbbell workout that works all the muscles in your legs. There are plenty of dumbbell exercises for female beginners who want to do more core or lower body moves. Building your lower body isn’t all squats and lunges, however. Dumbbell Workout for Beginners Homepage Description The following dumbbell workout has been designed for beginners and intermediates. This workout can be performed as a full workout routine for up to 12 weeks. Dumbbells are great workout tools to add to your strength-training arsenal. https://realfitnessguide.com/beginner-lower-body-dumbbell-workout It can be performed by those who work out at home, have to travel frequently and want to get a good workout in with limited equipment at a hotel gym, or as a progression from my 3 day dumbbell only routine.. Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2 Thighs 1 Biceps ... Motion Lift your heels from the ground by standing on your toes and lower This beginner HIIT workout features five dumbbell exercises and alternates between upper- and lower-body moves, ultimately working all your major muscles. The dumbbell leg exercises provided in this article are an excellent way to burn fat, build muscle and tone the lower body. 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