Dumbbell Exercises Women Should Do for More Results in Less Time
Posted: Saturday, September 12, 2009
by Nia Shanks
http://homeworkoutsecrets.com
It is a sad fact, but most women go about acquiring weight loss results in the most inefficient ways.
Even when women realize that resistance training is more effective than long, slow cardio for losing body fat and sculpting their bodies, they don't pick the best exercises that would allow them to get more results in less time.
Most women workout using isolation exercises such as bicep curls, triceps kick-backs, crunches, lateral raises, and other ineffective exercises.
The following list will provide the best dumbbell and bodyweight exercises that you should do to transform you body in the least amount of time possible. I am including bodyweight exercises as well because they are incredibly effective and should definitely be included in your workouts.
Note: the abbreviation "DB" means dumbbell
Legs - Hamstrings/Quadriceps/Butt:
-Lunges (lateral, crossover, walking, reverse)
-DB Squats (suitcase, front, close stance, sumo)
-DB Romanian Deadlift (single leg)
-DB Step-ups
-DB Bulgarian Split Squats
-DB Swings (double DB, one arm)
Chest/Triceps/Shoulders:
-DB Chest Press (one arm, flat bench, incline)
-DB Floor Press
-Standing DB Overhead Press
-DB Push Press
-Push-ups (spiderman, grasshopper, hindu, close grip)
-Dips
Back/Biceps:
-DB Row (two point)
-DB Renegade Row
-Chin-ups (pull-ups, neutral grip)
-Inverted Rows
-DB Pullover
Total Body Exercises:
-Burpees
-Squat Thrusts
-DB Snatch
-DB Clean and Press
Those exercises will help you sculpt your body and jack up your fat burning furnace better than any machine exercise ever could.
In fact, if you using nothing but those exercises, I guarantee you would build a body that most people only dream about.
Now that you know the best dumbbell and bodyweight exercises that will get you more results in less time, you are ready for a sample workout. As you will see, the sample workout will include one exercise from the groups above. This will allow you to work every single muscle in your body each time you workout.
Dumbbell Workout for Women:
-1 Arm DB Swings x 12 each side
-1 Arm DB Push Press x 12 each side
-Two Point DB Row x 12
-Burpees x 10
Perform each exercise back to back taking rest breaks only as needed. You want to keep moving as much as possible because this is more effective for burning body fat. Repeat the circuit for a total of three to five rounds.
Dumbbell Workout for Women 2:
-DB Bulgarian Split Squats x 8 each leg
-DB Chest Press x 8
-Chin-ups x 8 (if you can't perform a chin-up, use the assisted version where you have your feet on a box and use leg drive to assist you. This is much more effective than a lat pulldown)
-1 Arm DB Snatch x 5
Once again, perform each exercise one right after the other with minimal rest. Repeat the circuit for a total of three to six times.
Nia Shanks is the dumbbell workout specialist. To get the best dumbbell exercises, workouts, and training information available, subscribe to the Free Dumbbell Workout Secrets Mini-Course at http://DumbbellWorkoutSecrets.com. The Mini-Course will provide you with the best information on dumbbell exercises women should do for more results in less time.
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