Full Body Dumbbell Workout: The Best Exercises, Get Your Free Fitness Training App

Full Body Workout for Women

  • beginner level

Looking for a full body dumbbell workout? Find the best exercises here - get your free fitness training app. Perform three days a week with one day of rest between workouts (i.e. Monday, Wednesday, Friday). For optimal results each exercise should challenge your muscles. However, you first should start with lighter weights till you properly learn each movement pattern. Once mastered, select the amount of weight that causes you to fatigue during the specified reps below. For example, if an exercise calls for 12 reps your goal is to find a weight that causes you to fatigue during the 12th rep in proper form. As you get stronger you should increase the weight for the best outcome. Lifting weights is an essential part of any exercise regimen because it is the only activity that allows you to build lean muscle tissue. That lean muscle is metabolically active, so it boosts your metabolism, and it also keeps you strong for all of your daily activities. There are numerous methods for lifting weights, but total body training is one of the most basic. Total body workouts are ideal for hitting all of your major muscle groups in one session, and they're very forgiving if you're on a tight schedule. Total body workouts are only required two or three times per week, so if you miss one, you can always make it up the next day. Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack. If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional. Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

Day 1

This daily workout contains 6 exercises, you'll be doing the following exercises:

Oblique Floor Crunches Twist Crunches
Sets: 4 Reps: 12

Bear Crawl in Sync
Sets: 3 Reps: 12

Multiplanar Lunge With Dumbbell
Sets: 4 Reps: 12

Dumbbell Squat Curl Press
Sets: 4 Reps: 12

Stork Bent Over Rear Delt Raise With Dumbbell
Sets: 4 Reps: 12

Modified Plank Up Downs
Sets: 4 Reps: 12

Day 2

Rest day!

Day 3

This daily workout contains 6 exercises, you'll be doing the following exercises:

Oblique Floor Crunches Twist Crunches
Sets: 4 Reps: 12

Bear Crawl in Sync
Sets: 3 Reps: 12

Multiplanar Lunge With Dumbbell
Sets: 4 Reps: 12

Dumbbell Squat Curl Press
Sets: 4 Reps: 12

Stork Bent Over Rear Delt Raise With Dumbbell
Sets: 4 Reps: 12

Modified Plank Up Downs
Sets: 4 Reps: 12

Day 4

Rest day!

Day 5

This daily workout contains 6 exercises, you'll be doing the following exercises:

Oblique Floor Crunches Twist Crunches
Sets: 4 Reps: 12

Bear Crawl in Sync
Sets: 3 Reps: 12

Multiplanar Lunge With Dumbbell
Sets: 4 Reps: 12

Dumbbell Squat Curl Press
Sets: 4 Reps: 12

Stork Bent Over Rear Delt Raise With Dumbbell
Sets: 4 Reps: 12

Modified Plank Up Downs
Sets: 4 Reps: 12

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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