Women’s Full Body Weight Training Workout (35 Minutes)

How To Do A Dumbbell Squat

1. Start standing feet shoulder-width distance apart knees slightly bent, holding a pair of dumbbells at your sides. Option to hold a single dumbbell at your chest (vertically so dumbbell is touching your collarbone and sternum).
2. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
3. Drive through your heels to stand tall, returning to a standing position.

How To Do A Staggered Deadlift And Reverse Lunge

1. Stand with feet hip-width apart, knees slightly bent. Hold a pair of dumbbells at your sides (palms facing in towards your body).
2. Stagger your feet, so your right leg is slightly in front of your left foot. Kickstand your back left foot, left heel floating off the ground. Keep 80% of your weight in your front foot, 20% in your back left toe.
3. Maintain a staggered stance as you hinge at the hips. Pushing your hips back towards the wall behind you as you glide the dumbbells down the front of your legs; core tight.
4. Drive through your front right heel to push your hips forward, pulling the dumbbells back up towards your hips as you stand tall.
5. Then, step your left leg back into a reverse lunge, lowering your hips until both knees reach a 90-degree angle, front thigh parallel to the ground.
6. Then squeeze your right leg glute, driving your left leg forward as you stand up back to the starting position.

How To Do A Lateral Lunge With An Eccentric Lower

1. Start standing, feet hip width apart, slightly bent knees. Hold one dumbbell in your left hand.
2. Step your right leg out to the side as you push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight. In this variation of a lateral lunge, lower down slowly on a three-count.
3. Then, drive off your right foot to reverse the movement, pushing back to center.

How To Do A Bicep Curl And Shoulder Press With Eccentric Lower

1. Start standing, feet shoulder-width apart and core engaged. Hold a dumbbell in each hand at your sides, palms facing in towards each other (hammer curl).
2. Then, perform a bicep curl by squeezing the front of your arms to curl the dumbbells up to shoulder height. Think about keeping your elbows tucked into your sides and shoulder blades pulled down.
3. Pause when the dumbbells reach your shoulders, then perform a narrow overhead shoulder press by pushing the dumbbells overhead until your arms are fully extended, biceps near your ears.
4. Slowly and with control, lower the dumbbells down to shoulder level on a three-count.
5. Then lower the weights down to your sides on a three-count, returning to the starting position.

How To Do A Batwing Single Arm Back Row

1. Stand with your feet slightly wider than shoulder-width apart, knees slightly bent. Option to keep feet parallel or take a slightly staggered stance to better support your low back (stepping your left leg slightly behind your right leg).
2. Hold a dumbbell in each hand, palms facing in (narrow grip).
3. Bend forward at the hips maintaining a flat back, belly button pulled back towards your spine.
4. Pull the dumbbell in your right hand back towards your right hip and keep it there in an isometric hold.
5. Then pull the dumbbell in your left hand back towards your left hip (think of pulling from your elbow joint versus your wrist), as if you were starting a pull-start lawnmower. Stop once your elbow is in line with your rib cage, making a straight line from shoulder to elbow. Hold the row at the top for a moment squeezing your shoulder blade in.
6. With control, lower the dumbbell back to the starting position and repeat, performing thee single arm back rows on the left arm.
7. After the third back row, hold the left hand high and drop the right arm, this time performing three single arm back rows on the right arm as you maintain an isometric hold on the left arm.

6. Single Arm Chest Press And Single Arm Isometric Hold

How To Do A Single Arm Chest Press And Single Arm Isometric Hold

1. Lay flat on your back with legs bent at 90 degrees. Hold a dumbbell in each hand (palms facing knees), elbows bent at a 90-degree angle.
2. Raise the right arm up a few inches to perform a single arm isometric hold on the right arm. Right elbow is lifted off the mat, maintaining a 90-degree bend.
3. Then perform a single arm chest press on the left arm. Exhale as you push the dumbbell in the left hand overhead; dumbbell stacked over your left shoulder at the top of the press. Make sure your wrist is strong and in line with your shoulder.
4. Lower the dumbbell back towards your chest with control and repeat for a second chest press.
5. Then, switch arms. Perform a single arm isometric hold on the left arm as you perform two dumbbell chest presses on the right arm.

How To Do A Side To Side Reverse Crunch

1. Sit on the floor with your legs bent at 90 degrees. Option to place a dumbbell on the floor in front of you, standing it tall on it’s head. Lean back slightly, sitting on your sit bones (two sitting bones and tailbone), keeping a nice long spine, shoulders down and back. Place your fingertips on the ground near your hips.
2. Lean back slightly as you kick your legs out straight and to the left of the dumbbell.
3. Then, reverse the movement, pulling the knees in towards the chest as you lean forward slightly.
4. Repeat, this time kicking the legs out straight and to the right of the dumbbell.

Modification: Pull one leg in and out at a time.

How To Do A Dead Bug And Seated Twist

1. Lie on your back flat on the floor, performing a slight pelvic tilt to press your lower back into the mat. Lift your knees to form a 90-degree angle (knees stacked on top of hips). Hold one dumbbell horizontally and straight overhead, dumbbell towards the ceiling. Inhale, letting your belly expand.
2. Exhale, engaging your core and simultaneously extending your left leg and arms away from your body, lowering the dumbbell towards the ground with control. Right leg remains in place. With control, inhale as you return to starting position.
3. Then repeat on the opposite leg, exhaling as you extend your right leg away from the body, lowering the dumbbell towards the ground. With control, return to starting position.
4. After performing the second dead bug, roll up to a seated position, sitting on your sit bones as you lean back; heels resting on the ground (option to float one or both feet to increase intensity).
5. Pull your right elbow back towards your right hip as you rotate through your torso.
6. Use your obliques and abs to return to center.
7. Then reverse the movement, pulling your left elbow back towards your left hip as you rotate through your torso.
8. Return to center and lean back with control to repeat the weighted dead bugs.

Modification: Omit the seated twist, performing alternating dead bugs throughout the timed interval.

How To Do A Push Up And Open To T

1. Start in a standard high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart. Option to place your right hand on a dumbbell.
2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
3. Slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides, keep elbows tight to the body).
4. Once at the bottom of your push up, exhale as you push back up into high plank position (top of your push up position).
5. Then, hold high plank, keeping your core stable. Flex your core and open into a side plank as you pull your right hand overhead. Hold this position for a moment as your body mimics a sideways “T” shape. Hips high and obliques turned on. Option to pull the dumbbell in your right hand up and overhead.
6. With control, lower the right hand (and dumbbell) back down to the mat as you return to the starting position.

Modification: Substitute incline push-ups by placing your hands on a chair or bench; or drop one knee to the ground, performing a three point push up and open to T.