![]() The workouts will take you about 20-35 minutes from warm-up to cool down, so they are perfect for fitting into busy days. Side-Plank (set of 10 each side, hold for 2 sec. strength training, cardio, and cool down stretches.The Warmupsĭo Warmup A on Day 1 and Day 3. We should note, however, that any weight loss program should encompass healthy eating, minimal or no alcohol, and an active weekend lifestyle of sports and outdoor activities that will complement your work during the week. On each day, do the corresponding workout in order alongside the corresponding warmup. Now go start crushing your goals and lose weight today. The best part? Each workout is only between 30-60 minutes, and all require just minimal equipment. While it won’t be easy, this first week will ease your body into building a leaner, healthier body by utilizing strength training and cardio moves. Depending on your fitness level, age, lifestyle, and medical history, it may take longer to reach your goals than it does for others. Start losing weight by attacking week 1 of our four-week workout plan to lose weight and burn belly fat. Workout Plan If you're looking for a weight loss workout for women, you may already know that losing weight isn't the same for everyone. You can do these with no weight or carry dumbbells by your sides.Whether you’ve been wanting to drop those last 10lbs for a few months or have a serious weight-loss journey ahead of you, this month-long lose weight workout program will give your weight loss goals the kickstart they need. *Notes: Finish with as few rests as possible but never compromise form. For the wall sits you can also hold a dumbbell or two to increase the intensity! Finisher You can make the jump squats more challenging by adding resistance band around your thighs or holding dumbbells by your sides. * Notes: Do all three exercises back to back then rest and repeat 3 times. In the demo video the Romanian Deadlifts are done with a kettlebell you can use a dumbbell if you don’t have a kettlebell Do 3 Rounds *Notes: Do both exercises then rest about 1 minute. It’s optional to add a resistance band around your thighs as seen in the demo videos.You can do the squats with just body weight or hold dumbbells by your sides. *Notes: Do all 3 exercise for suggested reps then rest for about 1 minute and repeat. SATURDAY: 30 Minute walk or fun outside activityĬLICK ON ANY EXERCISE FOR A VIDEO DEMO WORKOUT 1 DUMBBELL ONLY LEG DAY Do 3 Rounds WEDNESDAY: Workout 2 Dumbbell Only Upper Body DayįRIDAY: Workout 3 Dumbbell Only Full-Body Workout. Perform 4560 minutes of cardio on your cardio days, working at 75 of your MHR. The Most Effective Dumbbell Workout Plan For WomenĬreate a plan for your week! You can head here to learn exactly how to plan and structure your workout plan for the week, plus download a free weekly workout planner.įor beginners, I would plan the dumbbell workouts below like this: Use an average tempo like 2-1-2 (two seconds to lower the weight, one second pause, and two seconds to lift it) to ensure you perform each exercise properly. ![]() ( *) So once you are able to easily do the exercises, with proper form using the weight ranges you have, you will want to continue adding to your dumbbell collection with heavier weights. The heavier you life=t the faster you will increase muscle mass, burn fat, and tone up. However, the goal is to continue increasing the weight you are using. For the upper body workouts, you will likely use lighter weights like 5 or 10 lbs and for leg exercises like dumbbell squats, you will be able to use 20- 25lbs. If you are a beginner, I suggest having several sets of dumbbells ranging from 5-to 25 lbs. Perfect Peach Booty Band- the fabric booty band is much better quality and more durable than the rubber elastic ones that roll up mid exerciseĭumbbells adjustable series- If you are going to grab dumbbells the best option is to get an adjustable all in one set so that you have different sizes to work with. Resistance bands- this pack on Amazon comes with several different resistance strengths, a door anchor and detachable handles You can absolutely, burn fat, build strength, and get toned by working out with dumbbells only, but eventually, it’s not a bad idea to invest in some additional at-home gym equipment so you can add a variety to your workouts that will improve muscle endurance and continue to challenge your body in different ways.
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