At the bottom of the squat, drive the dumbbells upwards by straightening your arms as you push through your heels to standing. Drop your hips back and lower into a squat, bracing your core. Stand with your feet shoulder-width apart and a dumbbell in each hand, held snugly to your chest. Works the body, especially the legs, glutes and arms Control the weights as you lower them back to the start, then repeat. With your palms facing inwards, row your elbows back to core-level, squeezing between your shoulder blades as you row. Brace your core, retract your shoulders and hinge at the hips into a bent over position. Stand tall with feet shoulder-width apart and a dumbbell in each hand. Inhale as you lower the weights down, then repeat. Pushing your upper back into the ground and, bracing your core, exhale as you drive your arms upwards towards the sky. Lying on the floor with your feet flat, hold one dumbbell in each hand with your palms facing forward. To make the move harder, add four pulses to the bottom of the lunge. Return your leg back to standing, with feet shoulder-width apart. Ensure your back knee is an inch or two off the floor, your core engaged and hips stable. Brace your core and lunge your right leg backwards, keeping your front knee behind your front toes, your chest up and eyes forward. Hold a dumbbell in each hand with your arms by your sides. Works the lower body and increases ankle and foot flexibility. Control the weight back down between your legs, then repeat. Your arms should be relaxed and the swing should be generated from your hips and not your arms. Drive your hips forward to send the dumbbell up to shoulder height. Hinge at the hips, keeping your back flat (think about pushing your bottom towards the wall behind you) to grasp the dumbbell and pull it back between your legs. Standing with your feet shoulder-width apart, place a dumbbell slightly in front of you on the floor. To make this move harder, add four pulses to the bottom of the squatīuilds muscular endurance and strong glutes. Keeping your weight over your heels, sit in the squat position for a second, then push through your heels to return back up to standing. Bend at your hips and knees, keeping your back straight and looking forward. Holding one dumbbell at chest-height in both hands, stand with your feet shoulder-width apart and toes pointing outwards slightly. Works the lower body, building strength and stability. Don’t let your hips rock or rise in the air. Keep your back flat throughout the move. Place your right hand back on the floor and repeat using the left hand, dragging from left to right. Brace your core and reach with your left hand to drag the dumbbell underneath you from right to left. 
Place a dumbbell just behind your right hand.Start in a high plank position, with your shoulders directly over your wrists and feet a little more than shoulder-width apart.Drive through your heels, pushing hips to the ceiling and squeezing your glutes at the top of the movement.Hold a dumbbell horizontally against your hips.Lie on the floor with your feet flat and knees at 90°.
30 MINUTE WEIGHT LOSS WORKOUT FULL
Keep reading for full exercise instructions. Repeat three times and reap the body-boosting rewards. Try this 30-minute dumbbell workout for women from online fitness coach Nicki Petitt ( each exercise for 40 seconds, take 20 seconds of rest, then move on to the next one.
Short on time? Try this 10-minute dumbbell workout 30-minute dumbbell workout for women
0 kommentar(er)
