Best Home Fitness Programs For Women
We get it — sometimes you just can’t get to the gym. That doesn’t mean you can’t squeeze in an effective workout in the comfort of your own home, though. Whether you’re a newbie to the dumbbells or you’re a weightlifting junkie, there’s bound to be something here for you. Some of the workouts are bodyweight-based, while the others require some equipment, like a pair of dumbbells or a kettlebell. Find whatever works for you and get your sweat on!
Beginner Lower-Body Workout
All you need is a medium pair of dumbbells for this straightforward workout, which includes squats, deadlifts, and split lunge jumps. Your legs, quads, and glutes will be on fire!
3-Minute Squat and Plank Workout
Think you need a whole hour to chisel your core and strengthen your butt? Think again. This three-minute squat and plank workout may not sound like much at first, but you’ll be gasping for air soon enough. No equipment needed for this bad boy.
Best Dumbbell Arm Exercises
If you have some dumbbells lying around at home, choose from any of these 12 essential arm exercises. Your weights can range anywhere from five to 15 pounds. Your arms are gonna get ripped!
Beginner Arm Workout
Never held a pair of dumbbells in your life? We’ve all been there — and you’re in the right place. This weighted upper-body workout was created for total beginners, and it’s a great introduction to weightlifting. The best part is you can do it in the comfort of your own home.
Bodyweight Arms and Abs Workout
Don’t say we didn’t warn you: this simple but effective bodyweight arms and abs workout may leave you sore as hell. No weights needed!
Full-Body Dumbbell Workout
From deadlifts to bent-over rows, this comprehensive strength-training workout will give you a serious burn pretty much everywhere. Turn on your favorite music, and get to work. You’ll feel badass after this session is done!
20+ Upper-Body Exercises For Women
There’s plenty of inspiration in this roundup of exercises if you’re looking to tone your arms and upper back. Just grab a pair of dumbbells, choose several of your favorite exercises, and set up in your living room. You don’t even need that much space since there’s no jumping or moving around. But don’t worry, you’ll really feel it in your arms when you’re all done.
Full-Body Kettlebell Workout
This kettlebell workout, created by Eric Leija, is not for the faint of heart. You’ll do it all, from Animal Flow to explosive deadlifts. Make sure you have enough room at home to move around for this one. All you need is one kettlebell. When you’re finished, you’ll be so proud of what you’ve accomplished!
Tone It Up’s Full-Body Dumbbell Workout
Karena and Katrina from Tone It Up recommend using one heavier set of weights and one lighter set for this full-body workout. You’ll do the first seven reps of each exercise with the heavier set, then switch to the lighter set for the second seven reps. This allows you to perfect your form while you build up the strength to move to heavier dumbbells.
25-Minute Full-Body Dumbbell Workout
All you need are a pair of dumbbells and 25 minutes to complete this full-body workout. One set of 10-pound dumbbells should do the trick. Don’t forget to warm up and cool down before and after your session.
Source : POPSUGAR