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Bis and Tris Workout with Dumbbells

 
 

Hi Love!

This is not your average arm workout. This training session puts a fun spin on the classic bicep and tricep exercises we all know and love. Because let’s face it, it’s pretty boring to do the same old standard bicep curls and tricep kickbacks every upper body day. Sometimes you’ve just got to spice it up to stay engaged in your training sessions. 

Why not try something new in the pursuit of sexy sculpted tank top arms? You can find the full workout instructions below.

The Workout

  1. Dumbbell Triple Crush 4x10
  2. Dumbbell 21’s 4x21
  3. Alternating Arm Curls superset with Cross Body Curls 4x10
  4. Alternating Skull Crushers superset with Tricep Press 4x12

Exercise Instructions

Dumbbell Triple Crush

  1. With a neutral grip, hold dumbbells in both hands at your sides.
  2. Curl the weight in hammer curl fashion (with a neutral grip) to chest level.
  3. Press the weights up over your head so that your arms are fully extended above your body.
  4. Keeping...
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Dumbbell Leg Workout

 
 

Hi Love!

It’s officially my favorite day of the week - LEG DAY! 

I absolutely love training legs. I love the look of a woman with a strong, muscular, curvy lower body and I love being able to lift heavy.

Your quads and hamstrings are huge muscle groups so it’s important not to neglect them! I hit lower body 3x per week and really focus on lifting challenging weights for 8-12 reps. This rep range is best for hypertrophy, which basically means that this range is optimal for building muscle size. 

Benefits of Unilateral Movements

This training session contains several unilateral movements. Unilateral movements are those that focus on just one side of your body at a time. Examples include a single arm lateral raise, a concentration curl, and a dumbbell step up. 

There are 2 main benefits to incorporating unilateral movements:

1. Preventing and Treating Muscle Imbalances Between Sides

It’s very common for people to have a stronger and weaker...

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Full Body Strength Workout

 
 

Hi Love!

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...

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Total Body Dumbbell Workout

 
 

Total body workouts are a fabulous way to get your weight training done if you are a weight lifting beginner or if you only have a couple days a week to commit to working out. 

I swear by total body workouts for my clients who only have 3 days a week to train because total body training sessions allow them to hit all of their muscle groups with enough sets and recovery time to keep making progress - even with their time constraints! 

This workout is a dumbbell only workout. You only need a single pair of weights. However, if you have multiple sets available to you, I highly recommend going heavier for the lower body movements. Your legs can handle a much greater load and it's important that, to make progress, you are taking your sets close to failure with the weight sizes you have chosen.

I say this in almost every workout post but it's only because it's so important for your success: remember the 2 rep rule! You will know you have picked the...

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Shoulders and Arms Workout with Dumbbells

 
 

Today, we are focusing on building some beautiful sculpted shoulders and tight, toned arms. I'll be honest, shoulder training has always been my favorite. I love hitting them hard and being able to confidently rock a sleeveless top. 

So today we are taking the basics and spicing them up a bit with supersets, as well as single arm and slow negative variations for an added intensity challenge.

Woohoo! Get ready, girl. This one's going to be fun!

 

The Equipment

1-2 pairs of dumbbells should be sufficient for this workout. 

The best way to pick your weights is to apply the 2 rep rule to your lifts. The 2 rep rule states that the weight selected should allow you to complete the whole set with good form and still feel like you have 2 reps left in the tank if you hypothetically HAD to complete 2 more.

If you feel like you could pump out 10 more reps at the end of the set, you should select heavier weights. If you are failing on the last rep of every set or barely...

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Dumbbell Upper Body Workout for Women

 
 

Hey girl! 

If you're in a rut with your upper body training, I have a fab workout for you!

In general, I am a big fan of mastering the basics and focusing on progressive overload to build muscle aka bodybuilding style training - that means sticking to your standard movements and really working to lift heavier weights progressively over time.

However, sometimes I just need to spice up the exercises and try something new! 

This workout includes several compound moves and different variations of your usual, staple upper body moves. 

Remember, THE most important strategy for an effective fitness regimen is finding what you LIKE doing and doing more of that consistently. If you enjoy it, you will adhere to your routine and see the best results. 

The Equipment

All you need for this workout is a single pair of dumbbells. If you have more equipment variety, I do recommend using a heavier pair of weights for the rowing movements, as the back muscles are larger...

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At Home Back Exercises with Weights and a Resistance Band

 
 

Hey babe!

In this post, I'm going to demo some back exercises you can do at home with just a single dumbbell and a resistance band. I'm using a booty band here because that's what I had available but you could easily replace the booty band with a longer band loop or a band with handles. Whatever you have available will work. It's all about getting creative!

What You Might Not Know About Back Workouts

When I first got started with weight lifting, there was a lot I didn't know. (There's a lot to learn!) I would often find myself working the muscle groups I enjoyed working (or knew better HOW to work) over and over again and skipping other muscle groups. 

We tend to take back workouts for granted. Of course, there are huge benefits as far as improving your posture. But also, if your goals are aesthetic, back workouts are where it's at, girl! 

Most women that come to me for 1:1 coaching want to achieve some sort of hourglass figure. They want to look fit and...

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Glutes Dumbbell Workout

dumbbells glutes workouts Oct 18, 2019
 
 

 

Contrary to popular belief, when you want to build the glutes, squats are actually NOT your best friend. Glute activation during the squat is much lower than during other glute focused exercises. 

Another thing women get wrong is believing they need to lift super heavy 24/7 to build the booty. 

While heavy lifts are important, you want to vary your weight and rep ranges to prevent plateaus in progress. 

In this workout, we're incorporating much lighter weight and higher reps. The advantage here is that you can really focus on that mind muscle connection and ensure the glutes are pulling the weight.

Often as we go heavier with lower body exercises, the quads and hamstrings are recruited to pull the heavier load. When we go light, we can ensure the glutes are getting as much out of each movement as possible. Really pay attention to the glute contraction throughout the whole workout. 

Training Instructions

This workout is made up of...

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5 Best Exercises for Sculpted Shoulders

 
 

Understanding the Shoulder Muscles and How to Build Them

The shoulders are made up of 3 muscles: the anterior (front), posterior (rear), and lateral (side) delts. In order to achieve the look of beautiful, round, sculpted shoulders you need to understand how to work all three of these muscles. 

Different exercises will hit the delts from different angles. 

The video above details the 5 best exercises for sculpted shoulders and the prime movers for each of them. A prime mover is the main muscle achieving each movement. These 5 exercises cover the front, rear, and side delts to ensure balance and overall definition. 

The Workout: 5 Best Exercises for Sculpted Shoulders

Equipment

All you need for this workout is 1-3 pairs of dumbbells of varying weights that you feel comfortable using for upper body workouts.

Workout Instructions for Various Training Intensities

For the Beginner

If you are a beginner to weight lifting, I recommend performing these exercises...

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