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.
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 ♡
♡ MORE OF ME ♡
TikTok | http://bit.ly/3jKm4Bo
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Email | hi@lidiavmera.com
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Womens Workouts
20 MIN ABS & BOOTY WORKOUT | At-Home Pilates (No Equipment)
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! 🔥
🌸 Wearing Dharma Bums Active
10% Discount Code: DBN20
♡ INSTAGRAM: @movewithnicole
♡ EMAIL: movewithnicole.yt@gmail.com
♫ Music:
Merry Bay by Ghostrifter Official https://soundcloud.com/ghostrifter-of… Creative Commons — Attribution-ShareAlike 3.0 Unported — CC BY-SA 3.0 Free Download / Stream: https://bit.ly/merry-bay
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
—
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:
FULL SCHEDULE:
https://www.fitbymik.com/winter-workout-challenge-schedule
SIGN UP HERE (to be eligible for prizes):
https://www.fitbymik.com/winter-challenge-sign-up
REQUEST TO JOIN THE FACEBOOK GROUP:
https://www.facebook.com/groups/1283167828900995/
WEBSITE: www.fitbymik.com
INSTAGRAM: https://www.instagram.com/fitbymik/?hl=en
FACEBOOK: https://www.facebook.com/fitbymik/
#homefitness #fullbodyworkout #dumbbells
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Womens Workouts
Workout Beautiful Female Bodybuilder Athlete #motivation #shorts
Womens Workouts
35-Minute Full Body STRENGTH Workout with Dumbbells (12 BEST Full Body Exercises At Home)
Upper body, lower body, abs and core — this full body workout at home hits it all! And I’m coaching you through every single rep.
👉Free Weekly Workout Plans In Your Inbox Every Sunday: https://www.nourishmovelove.com/subscribe/
💜 Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/c/nourishmovelove/join
► EQUIPMENT: Medium-to-heavy set of dumbbells. I’m using 15-20 lb dumbbells.
👉My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove
*Discount Code: NMLTF5
👉My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
►TIME STAMPS:
00:00 Workout Introduction
✔️ 3 Full Body Circuits (4 exercises per circuit)
✔️ Timed Intervals (40 seconds work, 20 seconds rest)
✔️ Repeat Each Circuit x2 Sets
00:45 Warm Up
04:30 Circuit 1
Upper Body: 3 Way Back Row
Lower Body: Lateral Lunge + Narrow Squat (R/L)
Full Body: Lateral Squat + Single Arm Row
Core: Dumbbell Pullover + Leg Lower
13:15 Circuit 2
Upper Body: Bicep Curl + Reverse Press
Lower Body: Split Lunge (R/L)
Full Body: Alternating Front Lunge + Single Arm Curl Press
Core: Plank + Dumbbell Pass
22:15 Circuit 3
Upper Body: Chest Fly + Skull Crusher
Lower Body: Staggered Deadlift + Squat
Full Body: Push Up + Dumbbell Burpee
Core: Seated Twist with Dumbbell
30:35 Cool Down + Stretch
⌚️ FITNESS TRACKER SETTING ⌚️
We set our watches to “strength training” for this workout! Here’s the fitness watch our team uses + loves (affiliate link): https://www.anrdoezrs.net/click-100758003-15612516
❤️ Learn more about the benefits of strength training at home in this post:
https://www.nourishmovelove.com/full-body-workout-at-home/
_________________________________________________________
👉STAY CONNECTED:
⭐️ FREE WEEKLY WORKOUT PLANS IN YOUR INBOX: https://www.nourishmovelove.com/subscribe/
⭐️ FOLLOW on Instagram: https://www.instagram.com/nourishmovelove/
⭐️ MORE WORKOUTS + FREE WORKOUT PLANS: https://www.nourishmovelove.com/
_________________________________________________________
#fullbodyworkout #strengthtraining #fullbodystrength
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Womens Workouts
Women s Athletics | Morning workout | 4K yoga stretching
Women s Athletics | Morning workout | 4K yoga stretching
#flexibility #yoga #stretching
Women s Athletics | Morning workout | 4K yoga stretching
Hey guys kaise ho
Welcome back to my channel
This video is knowledge and entertainment purpose only.
This video is entertainment purpose only and No one will spread hatred, I hope you enjoy this video and do not forget Like, Comment and Subscribe to My channel Stylish Materials.
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#haul #cleaning #flexibility #yoga #womensclothing #trending #flexible #split #stretching #stretch
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