25 Minute Weight Loss Dumbbell Workout full body for girls

These tonic, effective exercises will become for you a real lifesaver.

To work out well, you don’t have to spend I’ll break through the time. In fact, sometimes short, but hard training with dumbbells at home, maybe much better than a full session in the gym. Of course, jogging and training should not be forgotten, but what about good old charging? After all, we all want to pump up the fastest and effective way for us.

This program is designed for speed and efficiency. training with dumbbells for girls. In it are added such exercises that you can resort to whenever you want give your body a good shake, but you won’t have much time to spend an hour or more on simulators. She is beautiful Suitable for warming up in the gym and for charging at home conditions.

This training will not take you 25 minutes, but from sports Inventory you only need dumbbells.

The following exercises involve all major muscle groups in the upper and tender parts of the body, as well as the muscles of the core. Not like that the secret ingredient to this workout is that all her exercises are quite complicated, because they involve in the work different muscle groups at the same time.

This approach is incredibly effective and has an effect on you as power and cardio load, which means that your body must work hard to cope with such movements. AT each exercise cycle always has one thing which focuses specifically on the cardio load (like jumping in bar or running in a place with high knees) to make your workout even more intense.

Such training includes not only complex basic and cardio load, but also all the basic exercises with dumbbells for girls and their own body weight (squats, flexion for biceps, push-ups, etc.) in various directions.

If you want to optimize your workouts, get strong and beautiful physique, reduce the risk of various injuries, and just in order to go through life was much more comfortable and easier, then it is very important to develop your strength in all directions, and not just in movements back and forth.

This training complex includes some of your favorite exercises with dumbbells for women to lose weight many professional fitness trainers. For example, dumbbell deadlift on one leg followed by a reverse lunge or gluteal bridge c extending your arms with dumbbells alone are enough complex and require extreme concentration on their movements, but even after a few repetitions, you will immediately feel how your muscles become stronger. And what could be better than already during workout feel strong?

Therefore, as soon as you want to practice well, then Take 25 minutes of your time and complete this set.

• What the training consists of
  • Cycle 1
  • Cycle 2
  • Cycle 3
  • Cycle 4
• How to do dumbbell exercises
  • 1. Emissions with dumbbells
  • 2. “Skater”
  • 3. Alternating lifting dumbbells forward and to the sides
  • 4. Side lunges with dumbbells
  • 5. Jumping in the bar with legs
  • 6. Bending the arms with a dumbbell hammer
  • 7. Deadlift dumbbell on one leg followed by reverse lunge
  • 8. Lunges in a jump
  • 9. Pushups
  • 10. Deadlift and extension of the arm with dumbbell
  • 11. Running in place with knees high
  • 12. Gluteus bridge with extension of arms with dumbbells

What the training consists of

This training consists of four cycles, each of which performed 3 times. After doing the cycle exercises, a little take a break. And before proceeding to the next, give your body rest for 1 minute. And don’t forget to stretch yourself before the beginning of the workout! This program is recommended to be run through day.

What you need for training: a pair of medium or dumbbells heaviness for the lower body, and a pair of lungs or medium weight for the upper body.

What muscles are involved: upper shoulder girdle, arms (biceps, triceps), back, legs and core muscles.

Cycle 1

Perform each exercise for 30 seconds. Between them take a short break for 5 seconds (this time is just enough, to go to the desired starting position). After loop rest for 15 sec. Repeat the cycle 3 times.

• Emissions with dumbbells;
• “Skater”;
• Alternate lifting of dumbbells forward and to the sides;
• Rest for 1 minute.

Cycle 2

Perform each exercise for 30 seconds. Do small 5 sec break (this time is just enough to go to desired starting position). After completing the cycle, rest in for 15 seconds Repeat the cycle 3 times.

• Side lunges with dumbbells;
• Jumping in the bar with breeding legs;
• Arm curl with dumbbell “hammer”;
• Rest for 1 minute.

Cycle 3

Repeat each exercise for 30 seconds. Between them take a short break for 5 seconds (this time is just enough, to go to the desired starting position). After loop rest for 15 sec. Repeat the cycle 3 times.

• Deadlift on one leg followed by reverse lunge;
• Lunges in a jump;
• Push ups;
• Rest for 1 minute.

Cycle 4

Perform each item for 30 seconds. Between sets take a short break for 5 seconds (this time is just enough, to go to the desired starting position). After doing workout, rest for 15 seconds. Repeat the cycle 3 times.

• Deadlift and extension of the arm with dumbbells;
• Running in place with knees raised high;
• Gluteal bridge with extension of arms with dumbbells.

How to do dumbbell exercises

The following describes the technique for performing each movement from this a short but very effective complex for practicing at home on slimming and strengthening the muscles of the whole body, specially designed for a female audience.

1. Emissions with dumbbells

• Stand with your feet shoulder-width apart, take the heavy dumbbell in each hand with palms inward, bend your elbows, bringing dumbbells to the shoulders.
• Sit down with your hips a little back. When squatting your hips should be parallel to the floor.
• Now stand up, putting the weight on your heels and squeezing your buttocks. AT standing position, squeeze up the dumbbells, arms fully extended. While performing these movements, connect the muscles of the core and strain hips. Try not to bend in the lower back.
• Bend your hands slowly, returning them to their original position.
• Perform it for 30 seconds.

2. “Skater”

• Starting position standing, feet shoulder width apart.
• Bend your knees slightly, then jump to the right, so as far as you can, helping yourself with your hands. Left leg with the jump must be in the air, it must be made for right, without lowering the floor.
• Land on your right leg and bend it slightly at the knee. Hold this position for a second.
• Then jump to the left in the same way, but already as supports using the left leg. Try to make these jumps in energetic pace.
• Perform for 30 seconds.

3. Alternating lifting dumbbells forward and to the sides

• Stand straight, take a medium weight dumbbell in each hand palms inward. Hands down along the hull.
• Bending your elbows slightly, slowly, without jerking, lift dumbbells right in front of you at shoulder height. Then slowly return them to the starting position.
• Then, in the same way, spread your arms to the sides and raise dumbbells to shoulder level. Keep your elbows slightly bent. Slow return to starting position.
• Continue this exercise, alternating ups. and to the side for 30 seconds.

4. Side lunges with dumbbells

• Take heavy dumbbells in each hand with palms inward. Keep them at the shoulders.
• Take a big step to the right. Transferring weight to the right leg, bend it at the knee while pulling the pelvis back and tilting torso forward. The left leg should be straight at this time.
• Hold this position for a second, and pushing yourself right foot, return to starting position.
• Perform the exercise for 30 seconds. The exercise is done in three round: 1 round – lunge only on the right foot, 2 round – lunges on left leg, 3 round – alternate sides with each lunge.

5. Jumping in the bar with legs

• Starting position – high bar. Wrists are straight under the shoulders, palms rest on the floor, legs straight outstretched behind the back, muscles of the cortex and buttocks are tense.
• Push off and spread your legs a little wider than your shoulders, then the same put them in their original position. Try not to jump tilt your hips and buttocks.
• Perform this exercise for 30 seconds.

6. Bending the arms with a dumbbell hammer

Performing this movement in combination with the rest, you can tighten muscles and avoid sagging skin on the arms above the elbow.

• The starting position is standing, the legs are spread across the width of the hips. AT each hand palms inward take heavier dumbbells. Hands straightened on the sides.
• Slowly bend your arms, tensing your biceps, and hold the dumbbells to shoulders. During movements, palms should look at each other. Not move your elbows to the sides, try to be closer to torso.
• Then also slowly lower your hands to their original position.
• Perform a hammer press for 30 seconds.

7. Deadlift dumbbell on one leg followed by reverse lunge

The movement is often used to study and develop the broadest back muscles to remove fat folds and improve posture.

• Stand straight, legs together, take heavy dumbbells in each hand palms inward. The arms are straight and located on the sides of torso.
• Transfer the weight to the right leg, and, slightly bending the right knee, take your left leg back and lift it right behind you. Lean forward and lower the dumbbells until your the body will not be parallel to the floor. Depending on mobility your hip and hamstring flexibility you will need bend your knee a little more.
• Keep your back straight. Your torso and left the leg should be almost parallel to the floor, and the dumbbells in the lowest point should be at a height of several centimeters from the floor. Again, don’t lean more than your flexibility allows. hamstring.
• During these movements, the core muscles should be tense. Then transfer the weight to the right heel and, straining buttocks, return to the starting position, at the same time lowering the left foot. Take a break.
• Take a wide step back with your left foot, landing not all foot, but only toe. The heel should not touch the floor.
• Bend both legs at the knees so that the right thigh and left lower leg were parallel to the floor. At this time, torso forward so that the back is even. During your lunge the right knee should not go forward toe of the right foot, and the muscles buttocks and bark should be tense.
• Using the heel of the right foot, push off and return to starting position.
• Perform this exercise for 30 seconds. Exercise done in three rounds: 1 round on the right foot, 2 round on the left leg, 3 round – alternate sides with each approach.

8. Lunges in a jump

• Stand straight, feet together. Take a wide step back left foot landing on the pad of the left foot. Heel should not touch the floor.
• Bend both legs at the knees so that the left shin and right thigh were parallel to the floor. Lightly torso forward so that the back is even. The knee of the right leg should not to stand for the toe of the right foot. The muscles of the buttocks and cortex should be tense. Keep your arms bent at the elbows.
• Using both feet, push and bounce up, while straightening your arms so that they are in you on the sides. This will give an extra boost to your movements.
• When you land, then enter the initial position of the lunge and bounce again.
• Perform this exercise for 30 seconds. Exercise done in three rounds: 1 round on the right foot, 2 round on the left leg, 3 round – alternate sides with each approach.

9. Pushups

• Starting position – high bar. Hands shoulder-width apart, palms rest on the floor, legs directly extended behind the back, muscles of the cortex and buttocks tense.
• Bend your elbows and gently lower yourself. At you can lean on your knees (but don’t forget to strain the muscles of the core even in this modified position).
• With your palms off the floor, straighten your arms and return to starting position.
• Continue to exercise for 30 seconds.

10. Deadlift and extension of the arm with dumbbell

• Lay the dumbbells on the floor shoulder width apart. Accept the lying down putting your hands on the dumbbells. The legs are stretched out behind you and apart slightly wider than the shoulders (for better stabilization). Butt muscles and cortex tense.
• Lift the right dumbbell up towards the body while holding balance on the other hand and feet. Do not protrude the elbows in side. Stretch your core muscles and buttocks.
• Without lowering your shoulder, straighten your right hand and straighten, taking it away back and slightly lifting up.
• Then bend your right arm again at the elbow, holding the dumbbell to shoulder, and then lower the dumbbell to its original position.
• Repeat the same movements for the left hand.
• Continue to exercise for 30 seconds.

11. Running in place with knees high

• Stand straight, feet hip-width apart.
• Start running in place, lifting your knees so high as much as you can, and shaking hands in the rhythm of movements.
• Keep your chest raised and your core muscles tense. Land should be on the pads of the feet. Complicate this exercise You can, just by increasing the pace of running.
• Perform for 30 seconds.

12. Gluteus bridge with extension of arms with dumbbells

• Lie on your back, bending your knees and resting your feet on the floor. Take a light dumbbell in each hand. Stretch your arms to the ceiling and bend them at the elbows slowly to lower them on either side of heads. Try not to spread your elbows to the sides.
• Now straighten your arms and lift the dumbbells above you, at the same time lifting your hips until your body forms a straight line from the shoulders and about the knees. Do not forget that the muscles bark and buttocks should beat tense.
• Pause and tighten your buttocks, then slowly lower hips, with this returning the hands to their original position.
• Continue to exercise for 30 seconds.

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