Full Body Strength Workout
I am so pumped to share today’s workout with you! This training session is a full body strength workout using just dumbbells. You can do this at home or at the gym.
I highly recommend total body training to ladies who are just getting started with a weight lifting routine because it allows every muscle on your body to get sufficient training volume in just 3 workouts per week.
When I have clients that are completely new to weight training OR clients who do not currently have a consistent training routine, I usually start them on 3 workouts per week. This is a challenging but also reasonable starting point. This allows them to build consistency, momentum, and confidence. Then once they are fully nailing the routine, we can discuss adding extra workout days if they desire.
If you’re only able to workout a couple days a week or you’re just getting started with building a new workout routine, I highly recommend starting with total body strength training.
Picking Proper Weight Sizes
Different weight sizes are going to feel different for different people. Think about it: a 10 lb bicep curl probably wouldn’t feel the same for you as it would for a 200 lb man. What’s most important is that you pick weights that feel challenging for you but that also allow you to use proper form.
I teach my clients to live by the 2 Rep Rule. The 2 Rep Rule states that the weight you lift should allow you to complete the entire set with good form and feel like you have enough energy at the end of the set to complete 2 additional reps (if you had to.)
This means that, if you’re failing on the last rep of the set or barely making it through all of the prescribed reps, the weight is too heavy for you. Additionally, if your form is suffering at all during the set, the weight is too heavy for you.
On the flip side, if you feel like you could pump out another 10 reps at the end of your set, the weight is too light for you. Pick up those heavy weights, girl!
When you’re just getting started, you may need to perform a warm up set or two to feel out what weights feel appropriate for each movement. That’s totally okay!
One of the most important parts of a strong workout is picking weights that challenge your body. If the body isn’t challenged, the muscles will not grow and you won’t expend the same energy/burn as many calories. Make your workout count!
That being said, here’s the strength workout.
- 45 Degree Floor Press 4x10
- 1.5 Rep Sumo Squats 4x10
- Dumbbell Row 4x10
- Single Leg Deadlift 4x10
- Lying Tricep Extension 4x10
- Single Leg Pause Hip Thrust with 4 Count Hold 4x10
- Bicep Curl with Forearm Rotation 4x10
45 Degree Floor Press
- Lie on your back on the floor, holding two dumbbells at arm’s length over your chest.
- Rotate your wrists so that your pinkies are slightly below your thumbs. This is your starting position.
- Slowly lower the weights, keeping your elbows slightly tucked in, until your triceps lightly contact the floor.
- Press the weights back to the starting position.
1.5 Rep Sumo Squat
- Start with your feet wider than shoulder width apart and pointed outward at about 45 degrees.
- Hold a dumbbell the long way between both hands.
- Keeping your head and chest up, lower yourself into the squat by pushing your hips back and then bending at the knees.
- Once your thighs are about parallel to the floor, drive through the heels to push yourself back up about halfway then immediately drop back into the squat. (This is the .5 rep or pulse rep)
- Drive through the heels to come all the way back up to the starting position.
- Hold a dumbbell in each hand and bend forward at the hips. Maintain a neutral spine throughout the exercise.
- Pull the dumbbells to your stomach by retracting your shoulder blades (squeezing them together) and bending the elbows.
- Slowly lower the weight back to the starting position.
Single Leg Deadlift
- Start by standing with all of your weight in just one leg. You can slightly bend the other leg and stand on the toes for balance. You can hold a dumbbell in each hand or hold a dumbbell in just the hand on the same side as your standing leg.
- Bend forward at the hips, maintaining a flat back and bringing the slightly bent leg back behind your body.
- Slowly return to the starting position by extending the hips.
- Perform all reps on one side before switching to the other side.
Lying Tricep Extension
- Lie on a bench or on the floor with a dumbbell between two hands and your arms fully extended above your body.
- Keep your upper arms stationary and bend at the elbows to bring the dumbbell and your forearms down and back behind your head.
- Use the triceps to push the dumbbell back up to the starting position.
Single Leg Pause Hip Thrust with 4 Count Hold
- Start seated on the ground with your back against a bench or sturdy couch.
- Lift one leg off the ground.
- Drive through the opposite heel and extend your hips to thrust yourself upward.
- Extend until your torso forms a straight line with the thigh of your leg that’s still on the ground.
- Hold this position for 4 seconds, squeezing the glutes as you do so.
- Slowly lower yourself back down to the starting position.
Bicep Curl with Forearm Rotation
- Stand up straight with a dumbbell in each hand at your sides. Start with your palms facing in (neutral grip.)
- Curl the dumbbells upward and twist your wrists so that your palms face you (underhand grip.) Be sure to keep your upper arms stationary through the entire movement.
- At the top of the movement, rotate the wrists so that now your palms face down (overhand grip.)
- Slowly lower the weights to the starting position.
- Rotate the wrists back to underhand grip.
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