One of the MOST POPULAR, and most challenging, workout formats on the blog. In fact, this intense, 50-Minute Pyramid Workouthas been named the hardest workout on NML.
If you love a challenge, and testing your muscular endurance, you gotta try these 7 Best Free Weight Exercises!
These free weight exercises (AKA dumbbell exercises) make one, KILLER, 45-minute total body dumbbell workout.
What Makes this Dumbbell Workout for Women so Challenging?
7 POWERFUL, compound dumbbell exercises.
‘Compound Exercises’ engage multiple muscle groups at once.
For example, the reverse lunge, bicep curl and upright row exercise targets the hamstrings, glutes and quads during the reverse lunge. AND it engages the biceps, shoulders, upper back and core for the bicep curl and upright row.
Talk about total body burn.
What are the Best Free Weight Exercises for Women?
A free weight is any kind of weight that isn’t attached to an apparatus (think lifting weights, dumbbells, barbells, kettlebells). Most commonly this means dumbbell exercises.
The best dumbbell exercises for women include:
Dumbbell Shoulder Press
Dumbbell Bicep Curl
Lying Dumbbell Tricep Extensions or Skull Crushers
What are the Benefits of Using Dumbbells to Workout at Home?
Build Lean Muscle
Increase Bone Density
Improve Hormone Health
What’s the Difference Between Free Weights and Machine Weights?
I’ll coach you through each exercise, keeping track of timed intervals and providing form and modification cues as we go. This is a pyramid workout, which means we’ll add on moves as we work “up” the pyramid, and then drop off moves as we work our way back “down” the pyramid.
So it will look like this:
Set 1: Perform move 1 for 30 seconds, followed by 30 seconds of rest.
Set 2: Perform move 1 for 30 seconds + move 2 for 30 seconds, followed by 30 seconds of rest.
Set 3: Perform move 1 for 30 seconds + move 2 for 30 seconds + move 3 for 30 seconds, followed by 30 seconds of rest.
Continue this stack-on, pyramid format until you complete moves 1 through 7. Then you have the option to go back down the pyramid in reverse order, dropping off move 1, then move 2, then move 3 and so on.