Dumbbell Workout for Women - Burn Fat and Sculpt Your Body in Less Time
Posted: Friday, September 25, 2009
by Nia Shanks
http://homeworkoutsecrets.com
The dumbbell exercises and workouts women use generally do not help them attain the body they want.
To be blunt: most women don't workout properly, and therefore they don't get the body transforming results they desire.
They choose the wrong exercises, they lift "light weights for high reps", and they neglected certain muscle groups all together.
So, if you want to get the most from your dumbbell workouts and get more results in less time, then make sure you apply these Dumbbell Workout for Women Tips.
Dumbbell Workout for Women Tip 1: Use the best dumbbell and bodyweight exercises. Why am I including bodyweight exercises? Because some of the best exercises for burning body fat and sculpting your entire body can be performing with nothing but your bodyweight.
Most women use isolation exercises and other exercises to target "problem areas." Those exercises will not help you transform your body.
Instead, you need to focus on big, compound movements that workout multiple joints at once, and require a lot of muscles to work at once as well.
Here is a brief list of some of the best dumbbell and bodyweight exercises.
Note: the abbreviation "DB" means dumbbell
Lower Body - hamstrings, quadriceps, glutes
-DB Lunges (crossover, walking, jump, lateral)
-DB Squats (suitcase, front, overhead)
-DB Step-ups
-DB Bulgarian Split Squats
-DB Deadlift
-DB Swings
-Jumps (squats, broad, vertical, box)
Upper Body Pushes - chest, triceps, shoulders
-DB Chest Press (incline, flat bench)
-Standing DB Overhead Press
-DB Push Press
-Push-ups (grasshopper, walking, hindu, handstand)
-Dips
-DB Floor Press
Upper Body Pulls - back, biceps
-DB Row (palms up, palms down, neutral, 2 point)
-DB Renegade Row
-DB Pullover
-Chin-ups (pull-up, neutral)
-Inverted Rows
Core - abs, lower back
-Inch Worms
-Planks
-Side Planks
-Reverse Crunches
Total Body Exercises
-Burpees
-Squat Thrust
-Jumping Jacks
-Sprints
-Bear Crawls
-1 Arm DB Snatch
-DB Clean & Press
Those exercises will allow you to burn off pounds of body fat and sculpt your body in the least amount of time.
Dumbbell Workout for Women Tip 2: Perform circuits with your workouts. In order to burn off body fat and sculpt your body, you should use total body workouts that you perform as circuits. A circuit simply means you will perform a set for each exercise before repeating the first one again.
By using total body circuits, you will only have to workout three days per week! That is the ultimate way to get more results in less time.
Dumbbell Workout for Women Tip 3: Make sure you train with intensity. Most women never pick up anything heavier than a 10 pound dumbbell. That is a huge mistake. Even though it is nothing but an ugly myth, women still think that if they lift heavy weights that they will get big and bulky. Trust me on this - I have trained numerous women, and not a single one has even gotten big and bulky from dumbbell and bodyweight exercises.
Women who train with intensity burn body fat at a much faster rate and sculpt their bodies in ways most women only dream about.
Training with intensity means you should use a weight that is challenging. For instance, if your workout called for sets of eight repetitions, you should use a weight that makes those eight reps challenging. If you performed eight reps but could have done 10 or more, you were not using enough intensity.
Sample Dumbbell Workout for Women
*Note - this sample workout will include one exercise from each category listed above
-Double DB Swings x 12
-1 Arm DB Push Press x 10 each side
-DB Renegade Row x 10 each side
-Side Planks x 20 seconds each side
-DB Squat Thrusts x 20
Perform The Workout One of These Ways
1) Go through that circuit a total of three to six times, and time yourself to see how long it takes you
2) Perform that circuit as many times as possible in 10-30 minutes
Know you know how to get more body transforming results with your dumbbell workouts!
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 for a Dumbbell Workout for Women that will help you achieve body transforming results in minimal tme.
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