DUMBBELL WORKOUTS FOR WOMEN
Add some dumbbells to your fitness routine and build some metabolism-boosting muscle while toning your entire body. We leave no muscle untouched with this workout, so grab a set of dumbbells between five and 25 pounds.
Better yet, grab two sets, so you can challenge yourself on a few of the moves with heavier weights. The more often and consistently you lift, the more you will be able to lift!. It is noted that Dumbbell exercises for women who want to burn fat, build muscle and get LEAN. With weights in hands, step laterally (sideways) then reverse lunge, lengthening spine. Pause in lunge position, raise same arm as outside leg to press weight above head, and lower. Repeat on other side.
Dumbbell is a must have for any home workout. They are a great way to supplement your body-weight workouts and provide a full-body workout in a compact amount of space. They can easily be stored under the couch or bed and take less space than other home gym equipment. There are endless ways you can add dumbbell(s) to your workouts, and here is 3 best dumbbell exercises, just to give you an idea which last for only 10 minute.
For this ten minutes you will be doing this great whole body workout combo. There are three dumbbell exercises that flow perfectly into one another and you just keep doing this sequence of three exercises over and over till your ten minutes is up.
First dumbbell exercise
Starting position: Plant your feet about shoulder width apart. In the up position, the legs are nearly straight but not locked out. The abs are flexed to support the lower back.
Ending position: Now slowly squat scissoring your butt backward like you are going to sit on a chair. The weight should be much more on your heels than your toes. If you have done both these things correctly then your knees will not extent past your toes and knee strain will be minimized. Your back should not be arched like a cat nor humped like a camel but rather in the neutral position. Continue slowly downward. If you have knee issues, stop when your knee is at 90 degrees. If you have good knees, continue downward till your thighs are parallel to the ground or even lower as the above picture indicates. Now slowly raise back up which puts you into perfect position to do the dumbbell curl.
Second dumbbell exercise
Starting position: Knees slightly bent but stationary. The abs are contracted to support the lower back. The shoulders are held down and back with your chest thrust out. Your elbows are pinned at your side.
Ending position: Now slowly bend your elbow while keeping them pinned to your sides. There should be no motion in your body at all except your forearms slowly rotating upward. When up as far as you can go, hold that position for a moment before getting into the starting position for the dumbbell shoulder.
Third dumbbell exercise
The last dumbbell exercise in the full body dumbbell workout sequence is the dumbbell shoulder press. When transitioning from the top of the dumbbell curl above to the starting position for the dumbbell press, make sure to pause momentarily in the starting position shown. Its easy to get a bit sloppy when you are tired, don’t let that happen
Starting position: Your upper arms are horizontal and they are inline with each other, don’t let your elbows point forward but rather keep them out to the side. Hold your shoulders down and back like you are trying to hold a tennis ball between your shoulder blades. Your thumbs are pointing at the top of your head.
Ending position: Slowly raise the dumbbells up while keeping your shoulders down and back. Your thumbs point toward each other during the whole lift. Now lower the dumbbells and let them hang at your sides and you are in position to start the sequence all over starting with the dumbbell squats.
This super fast fat burning 10 minute dumbbell workout routine is really all you need to whip your body into amazing shape.