30-Minute Workout: Full Body Strength Training For Women | Strength Workout with Dumbbells At Home
This workout has been with me through all seasons of life: during my days as a personal trainer, through pregnancy and postpartum, and now as a busy mama! It is efficient and EFFECTIVE – aka the perfect workout for busy women!
✨THE WORKOUT: 30-Minute Strength Training Workout for Women ✨
► EQUIPMENT: Medium-to-Heavy Set of Dumbbells
I recommend 8-25 lbs depending on your fitness level. I’m using 10 lbs and 12 lbs in this workout video.
👉My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
It looks like this:
✔️ 7 Full Body Strength Exercises
✔️ Timed Intervals (45 seconds work, 15 seconds rest)
✔️ Repeat x3 Sets
►7 BEST STRENGTH TRAINING EXERCISES FOR WOMEN
1️⃣ Front Squat + Overhead Shoulder Press
2️⃣ Alternating Reverse Lunge + Bicep Curl
3️⃣ Sumo Squat + Upright Row
4️⃣ Curtsy Lunge + L-Fly
5️⃣ Plank + Row
6️⃣ Glute Bridge + Tricep Extensions
7️⃣ Glute Bridge Hold + Chest Press
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►TIME STAMPS:
00:00 Workout Introduction
0:38 Warm Up
05:40 Workout
28:10 Cool Down + Stretch
❤️ Learn more about the benefits of strength training for women in this post:
🎶 Cue up your favorite music, press ‘play’, and let’s knock it out!
Here’s my workout playlist: https://spoti.fi/32fRMuK
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⭐️FAQ’s + TRAINER TIPS:
► What if I don’t have dumbbells at home? Try subbing filled water bottles, soup cans or jugs of laundry detergent.
►Will this workout make me ‘bulky’? NO! Women getting ‘bulky’ from strength training is a fitness myth. Lifting weights will NOT make you bulky — just stronger!
► What are the benefits of STRENGTH TRAINING for women:
➕ Strength training increases metabolism.
➕ Strength training builds lean muscle (without getting bulky).
➕ Strength training effectively burns body fat to help women lose weight.
➕ Strength training reduces the risk of heart disease (the number one killer of women).
➕ Strength training enhances mood and reduces stress.
► Is this pregnancy-friendly 🤰 ? YES. I originally filmed this during my first pregnancy, and we went back and added this full-length video when I was postpartum! If you’re not comfortable on your back, take moves 6 and 7 from an exercise ball or bench.
►How many days a week should you do strength training?
Aim three days a week of strength training. Include full-body workouts, like this strength training routine for women, that focus on compound exercises.
For a more structured workout routine for women, follow one of our FREE Workout Plans — https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/
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⭐️ MORE of My MOST POPULAR Full Body Workouts on YouTube:
► 40-Minute Full Body Athlete Workout – https://youtu.be/GyfVxqJTIlA
► 30-Minute Full Body Circuit Workout with Dumbbells — https://youtu.be/L8Fbfx-Uv6I
► 20-Minute Strength + HIIT – https://youtu.be/EXTikzP5xkg
► 20-Minute No Repeat Strength Workout — https://youtu.be/rTC3-TltvbE
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