3 Day Full Body Women’s Dumbbell Only Workout
Transform yourself in as little as 45 minutes! With This 8-week full-body workout routine from muscleandstrength.com
Written By: Roger “Rock” Lockridge
October 2nd, 2023
Updated: March 8th, 2024
Transform yourself in as little as 45 minutes! This 8-week full body workout routine is designed for women who want to tone their bodies while growing their glutes.
Workout Summary
- Main GoalBuild Muscle
- Workout TypeFull Body
- Training LevelBeginner
- Program Duration8 weeks
- Days Per Week3
- Time Per Workout45-60 minutes
- Equipment RequiredBodyweight, Dumbbells
- Target GenderFemale
- Recommended Supps Whey Protein
Multivitamin
Fish Oil
Pre-Workout (optional)
Workout Description
We believe that everyone can and should find some time to train and focus on self-improvement by working out. However, we understand that two of the biggest issues that women face are time to get to the gym and how to schedule that time for yourself.
We’ve previously shared dumbbell workouts that have five-day and four-day schedules, but we wanted to provide an option for those moms, wives, and ladies grinding through hard days that want to live the training life but are limited to training three times a week.
This program includes three workouts that you can perform each week, and no workout should take you longer than one hour with cardio included if that is something that is important to you. If you have a pair of dumbbells and open space in your home, then you can do this workout.
About the Program
The workouts below are for weight training only. The only required equipment you need are dumbbells and bodyweight. The movements that would traditionally be performed on a flat bench can be performed on the floor. If you have a bench and other equipment such as bands or a power tower that you want to add to this program, then feel free to do so with the same rep scheme as the exercises listed.
You will see that we devoted one day alone to the abs and glutes because these are two areas that we get the most questions and comments about from our female readers. We also made that day the first day on the schedule so you can target them right away and feel more confident about the program as you proceed. The other two days are a blend of lower and upper body days. We kept the exercises to a minimum for those who have busy schedules and want to get the job done as quickly as possible.
Related: Women’s Body Bible: Training, Diet & Supplementation
Advanced Lifting Suggestions
For those of you that have been living the gym life for a while, this may not be enough. So, you have two options.
- You can either add up to two exercises for areas you want to work on the most by choosing movements from our Exercise Database for similar sets and reps. Just don’t add them to every muscle group.
- If you want to burn calories and finish the workout as quickly as possible, then you can do circuits. Perform each exercise in a row, rest for two minutes, then go again. Once you complete three circuits, you’re done.
Training Schedule
The optimal way to perform this program would be to alternate training days with rest days. So, a sample workout schedule may look like this.
- Monday – Abs and Glutes
- Tuesday – Off
- Wednesday – Lower Body
- Thursday – Off
- Friday – Upper Body
- Saturday and Sunday – Off
However, I’m well aware that everyone has different schedules and that may not work in your world. Beginners, if you need to train two days or even three in a row, then do it, but make sure you take the same number of days off to recover. So, if you train two days in a row, take two days off. If you train three days in a row, take three days off.
If you’re an intermediate or advanced trainee, then feel free to train up to three days in a row with one or two days off in between. However, make those days off complete days off so you know you’ve recovered properly before the next training session.
3 Day Full Body Women’s Dumbbell Workout
Day 1 – Abs/Glutes
| Exercise | Sets | Reps |
|---|---|---|
| Ab Crunch | 3 | 15 |
| Lying Leg Raise | 3 | 15 |
| Side Oblique Crunch (each side) | 3 | 15, each |
| Glute Kick Back | 3 | 15 |
| Dumbbell Romanian Deadlift | 3 | 15 |
| Reverse Lunge | 3 | 15 |
Day 2 – Lower Body
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Squat | 3 | 15 |
| Dumbbell Lunge (each side) | 3 | 15, each |
| Dumbbell Lying Leg Curl (on the floor) | 3 | 15 |
| Bodyweight Single Leg Deadlift | 3 | 15 |
| Seated Calf Raise | 3 | 15 |
| Standing Calf Raise | 3 | 15 |
Day 3 – Upper Body
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press (on the floor) | 3 | 15 |
| Bent-Over Dumbbell Row | 3 | 15 |
| Dumbbell Pullover | 3 | 15 |
| Lateral Raise | 3 | 15 |
| Lying Dumbbell Extension | 3 | 15 |
| Hammer Dumbbell Curl | 3 | 15 |
Short On Time? No Problem!
In a perfect world, you could create your schedule as you like and stick with it every day. We all know that nothing is perfect, and life happens. So, you may end up with only 15 minutes to train. Don’t consider it a loss and skip the workout. 15 minutes isn’t optimal, but it beats zero. This can be your “break glass in case of emergency” workout.
Perform all the exercises for one set to absolute and total failure with weight that you can do for no more than 20 reps, and don’t stop until you’ve completed all the exercises for that workout. Do not use this as your normal training routine. It won’t be enough for a regular routine, but it can be helpful on that occasion if you need to do something over nothing.
If we were to use Day 1 as an example, it would go like this. You can do the same method for Days 2 and 3.
Exercise Sets Reps Ab Crunch 1 Failure Lying Leg Raise 1 Failure Side Oblique Crunch (each side) 1 Failure Glute Kick Back 1 Failure Dumbbell Romanian Deadlift 1 Failure Reverse Lunge 1 Failure
Which Kind of Dumbbells Are Best?
We found that most people that are relying on M&S for fitness information have at least a pair of dumbbells that they can train with. Dumbbells are also very versatile because you can focus on training heavily and work each side independently to promote symmetry and balance. Those combined with bodyweight exercises are all you need to get some type of quality training done. If you have fixed dumbbells, then you may need to implement strategies such as pauses and slowing the reps down to make the sets meaningful.
The best kind of dumbbells to use are adjustable dumbbells. You can have access to multiple weights without having to commit a lot of space, and it’s one purchase instead of buying the weights a pair at a time as you progress. If you’re considering this program and have not bought weights yet, go with the adjustable dumbbells so you can use different weights for different muscle groups.
Cardio
Cardiovascular exercise is also very important, regardless of the goals you have. We have two different options for cardio training to coincide with this program.
If you’re looking to build muscle and/or get stronger, then you should be doing 20 minutes of Zone 2 cardio post-workout. As soon as you finish the last rep of the final set, go for a walk or hop on your machine of choice if you have one. One cardio session after each workout should serve you well without sacrificing muscle tissue.
If fat loss is the priority, then you can do 20 minutes of High Intensity Interval Training (HIIT) cardio post-workout. This can be skipping rope or sprints with breaks in between. We have several HIIT cardio options for you to consider.
Along with that, you would also do a 15-20 minute walk first thing in the morning on training days before eating breakfast. It doesn’t have to be runs or anything intense, just get moving. Make sure your rest days are completely for rest. So, no cardio or weights on days off unless you’re an advanced trainee that wants to do something like yoga or stretching.
Conclusion
Even if you have such a limited schedule that you can only train three days a week, you can still work to achieve personal fitness success. Just make sure you commit the best effort possible to the workouts and pay attention to details with nutrition and recovery so you can reap the benefits of the work you’re putting in.
Once you’ve established a solid routine and have more time to devote to your workouts, be sure to check out our 4 Day Upper/Lower Women’s Dumbbell Only Workout and 5 Day Women’s Dumbbell Only Workout plans for even more growth.
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Get ready to incinerate calories and rev up your metabolism with this explosive 35 minute full body HIIT cardio workout! Using nothing but your own bodyweight, we’ll push you to your limits with0 40 second bursts of high intensity exercises followed by 20 second recovery periods.
This sweaty HIIT routine is designed to maximize fat burn, boost your endurance, and sculpt lean muscle from head to toe. We’ll keep your heart rate soaring and your body guessing with no repeat exercises. Just when you think you’re done, we’ll ramp up the intensity with a 60 second burpee finisher that’ll leave you drenched in sweat and feeling victorious!
We’ll end this calorie torching session with a well deserved 4 minute stretch and cool down to promote flexibility, prevent soreness, and enhance your recovery. Get ready to push your boundaries and unleash your inner beast!
* * * * *
**SCROLL FOR WORKOUT DETAILS**
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Workout Programs:
💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: https://bit.ly/6WeekShred3
💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge
⏱️ Duration: 35 Minutes + Cool Down & Stretch workout)
🏋️ Equipment: Workout mat, towel and water bottle
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7′ x 4′ x 8mm.
► Check it out at https://bit.ly/YoGorillaTD and Use code TXD 10%
⏱️ Intervals: 40/20 // Finisher: 60 seconds
Exercises for this 35 minute full body fat burning cardio HIIT workout:
WARM UP – 8×30 EA
0:25 Ghost Rope
0:55 Wide Stance Cross Toe Touches
1:25 Squat + Overhead Reach
1:55 Side to Side Squats
2:25 Pike Calf Stretch
2:55 Runner Stretch
3:25 High Knee Skips
3:55 Hamstring Sweeps
WORKOUT – 40/20
4:45 Squat Jacks
5:45 Lateral High Knees
6:45 Lateral Squat Hops
7:45 Inchworm Push Ups
8:45 Plank T-Rotations
9:45 Mountain Climber Pauses
10:45 Bicycle Crunches
11:45 Leg Switch Crunches
12:45 Extended Cross Crunch R
13:45 Extended Cross Crunch L
14:45 Kneel to Squat
15:45 Reverse Lunges
16:45 Side to Curtsy Lunge R
17:45 Side to Curtsy Lunge L
18:45 High Knees
19:45 Plank Saw Pikes
20:45 Shoulder Taps
21:45 Wide Push Ups
22:45 Sprinter Sit Ups
23:45 Oblique Heal Taps
24:45 Oblique V-Ups R
25:45 Oblique V-Ups L
26:45 Sprawls
27:45 In & Out Shuffle
28:45 Wall Sit
29:45 Hand Release Push Ups
30:45 Commandos
31:45 Standing Oblique Twist R
32:45 Standing Oblique Twist L
33:45 Jump Squats
FINISHER – 60/0
34:45 Burpees
36:05 COOL DOWN – 12×20 EA
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it’s safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video’s exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!
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Womens Workouts
🔥8 Min CHEST WORKOUT🔥TONE & SCULPT🔥LET`S GET SHREDDED SERIES🔥Chest Workout at Home🔥ALL STANDING🔥
Join me for this new LET`S GET SHREDDED SERIES, and let`s start working on specific muscles. This is an 8 min CHEST WORKOUT that features 12 variations of chest targeting exercises, all performed from a standing position. A short 8 minute workout will do wonders for targeting specific muscles.
As I promised, this channel is all about mixing and matching. You can use short workouts to strengthen your entire body, burn calories, work on mobility, balance, and improve your endurance.
The LET`S GET SHREDDED SERIES is here to help you work on building (toning) muscles. Feel free to mix and match and create your own muscle toning routine.
These will also work great as workout finishers.
I`m using my 3 kg dumbbells for this series. Make sure you adjust your weights to your own fitness level. Enjoy!
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Check out the entire LET`S GET SHREDDED Series right here:
D I S C L A I M E R
I am not a certified trainer. This is my personal workout and may not be suited for others. If you’d like to give this workout a try, make sure to check with your physician first.
🔥8 Min CHEST WORKOUT🔥TONE & SCULPT🔥LET`S GET SHREDDED SERIES🔥Chest Workout at Home🔥ALL STANDING🔥
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Womens Workouts
35MIN full body hourglass pilates workout // energising everyday pilates | LIDIAVMERA
Hi loves! happy sunday 🤍 love these longer videos for those days where I have a little more time or my body is just craving a longer workout! reminder that you can add ankle weights to make the core/booty section more challenging and arm weights to the arms sections!
Hope you have fun doing this workout!
Love you all, Lidi x
next workout video: Sunday 18th February, 11am ♡
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Enjoy this 2 in 1 Abs & Booty Workout that will strengthen your core and glutes! This no-equipment 20 minute at-home workout consists of exercises that will help define your abs and lift your booty. Get ready for the burn! 🔥
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When I Was A Boy by Tokyo Music Walker https://soundcloud.com/user-356546060 Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/when-i-was-a-boy
Warm Nights by LAKEY INSPIRED https://soundcloud.com/lakeyinspired
Me 2 by LAKEY INSPIRED (Feat. Julian Avila) https://soundcloud.com/lakeyinspired
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DISCLAIMER:
Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that Move With Nicole will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.
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Womens Workouts
35 min SCULPT AND STRENGTHEN FULL BODY WORKOUT | With Dumbbells (And Without) | Warm Up + Cool Down
Join me for a 35 minute SCULPT AND STRENGTHEN FULL BODY WORKOUT. Some movements will be with dumbbells and some without. Today I’ll be using two 10 LB weights. The warm up and cool down are also be included. Intervals will be 45 seconds on and 15 seconds rest during the workout. So get ready to sculpt! 💞 xox Mik
EQUIPMENT:
– Mat (optional)
– Medium Set of Dumbbells (two 10LB weights)
💞 WINTER WORKOUT CHALLENGE 2023 💞
WEEK 2 PLAYLIST:
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#homefitness #fullbodyworkout #dumbbells
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