Dumbbell workout routine for girls – «Super Body in 1 Hour a Day»

Author: Timko Ilya - master of the whole project and fitness trainer.
2012-11-04

Target of the workouts: definition or weight loss

Objectives of the workouts:

1. Body shape modeling
2. Fat burning
3. Muscle strengthening

Methods of execution: in a circle

Duration: approximately 2 months.

Difficulty: (above average)

Equipment:

• Dumbbells.
• Stools instead of a bench, or the bench itself.

Right away, as I like, I will get to the point. No magic, just strength aerobics. Very simple and accessible. For this, we will need two dumbbells. You can choose the weight yourself. But, as a rule, for beginners, it's 4 – 5 kg (each dumbbell).

All exercises are done in a circle. You can read more about the circuit method here. In all exercises, the weight of the dumbbells is the same. That is, once you pick them up, you should not let them go until you complete one set of each exercise without resting. Then rest for 3 – 4 minutes and repeat the circle again.

The complex consists of nine exercises. But these nine exercises work your entire body. The emphasis is on the legs and glutes. The plan is designed in such a way that slim girls will gain 3 – 4 kg of muscles, while fuller ones will lose those same 3 – 4 kg of fat. All this will happen in about two months.

Before starting this complex, I recommend doing a small warm-up. This can be a couple of sets for the abs, skipping rope, or 5 - 10 minutes on a cardio machine. Or something else equivalent to these activities. Before moving on to further recommendations, familiarize yourself with the exercise complex itself.

Yes, there is only one complex. But you need to do it every day! Well, or almost every day. The entire workout should take you no more than an hour. I recommend starting with three - four circles. Then, gradually increase the number of circles. But, I repeat, you should complete it in an hour or less.

The number of repetitions in each exercise is from 10 to 20. If you can do more than twenty, get heavier dumbbells.

Someone might ask why there are so few exercises? Yes, there aren't many. But these are the main exercises that shape the female figure. And, in combination, they will give quite a good effect. You will see the first results in about a month. I repeat, it is very important to do this complex every day.

And, as I said at the beginning, there is no magic )) It's pure strength aerobics that will make your muscles stronger and your fat burn. The key here is the combination of exercises with the circuit training method. I've simply removed all the unnecessary elements and simplified everything to a minimum, combining aerobics and strength training.

This complex is perfect for home use. But you can do it just as effectively in a gym.

8000
9000
For the entire workout:
 
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