Fitness Workout for Women
Build muscle and burn calories ALL DAY LONG with this 30-Minute Workout: FULL BODY STRENGTH TRAINING FOR WOMEN!

All you need is a set of dumbbells (you always can sub full water bottles if you don’t have dumbbells at home). Cue up your favorite music, press ‘play’, and let’s start sweating!

STRENGTH TRAINING is my #1 recommendation if:
➕ You’ve plateaued or aren’t seeing the results you’ve been looking for
➕ You’re a beginner + starting a fitness routine for the first time
➕ You’re recovering from an injury
➕ You’re a runner looking to build more strength
➕ You’re pregnant or postpartum
➕ You want a LOW IMPACT workout that still gets results

Strength training is the MVP of workouts when it comes to increasing your metabolism, building lean muscle, and losing weight. It’s time to get back to the basics with these 7 strength training exercises for women!

This workout utilizes COMPOUND EXERCISES (or exercises that engage multiple muscle groups at the same time) to help you get the most efficient workout in 30 minutes. You’ll hit the quads, hamstrings, glutes, biceps, triceps, back, shoulder AND core muscles — all in just 7 exercises.

Let me be your certified personal trainer at home!

I’m sweating through every rep of this dumbbell strength training workout with you — all you have to do press ‘play’ and follow along! Alternatively, you can work off the strength training exercises below at your own pace!

✨ 7 Best Strength Training Exercises for Women + 30-Minute Full Body Strength Workout✨
Need some tunes? Here’s my workout playlist:

00:00 Warm Up
05:40 Workout
28:10 Cool Down

►EQUIPMENT: Medium-to-Heavy Set of Dumbbells
I recommend 8-20 lbs depending on your fitness level. I’m using 10 lbs and 12 lbs in this workout video.

►INSTRUCTIONS: Follow along with the video at the top of this post, or work off the exercises below at your own pace. Perform each exercise for 45 seconds, then take 15 seconds rest before moving on to the next exercise.

1. Front Squat + Overhead Shoulder Press
2. Alternating Reverse Lunge + Bicep Curl
3. Sumo Squat + Upright Row
4. Curtsy Lunge + L-Fly
5. Plank + Row
6. Glute Bridge + Tricep Extensions
7. Glute Bridge Hold + Chest Press

*Repeat entire workout x 3 sets.

7 Best Strength Training Exercises for Women


30 Minute Full Body Circuit Workout with Dumbbells —
20 Minute No Repeats Full Body Strength —
The Best Full Body Workout in 20 Minutes —


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