Full Body Dumbbell Strength Workout For Women

Holly Blumenberg
Written By: Holly Blumenberg
February 25th, 2013
Updated: November 16th, 2017
428.9K Reads
This dumbbell workout is a metabolic conditioning session as well as a strength workout. If you're getting bored with your current workout, give this fun routine a try.
Workout Summary

Workout Description

If you have trouble sticking with your exercise regimen it might be because it is a drag to do the same old cardio or weight training split, week after week.

I have found that to keep my clients interested and excited, I have to create new exercise routines on a daily basis.  We may repeat exercises but rarely do repeat whole routines.  I want my clients to have fun and enjoy coming to my modest little Garage Gym.

This little sequence is a fullbody dumbbell strength workout as well as a metabolic conditioning program.  You can use it as an alternative or in addition to your regular workouts.  It is a great workout for groups as well as individuals.

Each exercise is done for 20 seconds and then you rest for 10 seconds.  Do the first exercise for four intervals then move to the second exercise.

After you complete the first two exercises you do 10 burpees.  Then move on to the next two exercises and use the timing and sets as outlined above.

Do 10 burpees after every two exercises as listed below.

Dumbbell Workout for Women
Exercise Reps
Dumbbell Shoulder Press  
Dumbbell Upright Row  
Burpees 10
Dumbbell Floor Press  
Dumbbell Floor Flye  
Burpees 10
Mason Twists  
Bicycle Knee to Elbow  
Burpees 10
Push Ups  
Tricep Extensions  
Burpees 10
Dumbbell Curls  
Hammer Curls  
Burpees 10

Total of 50 burpees, and a shoulder, chest, trap, ab, and arm workout.  You can always do this routine more than once if you want a longer workout!

Shoulder Press - Hold dumbbells at shoulder level and press until arms are extended.

Upright Row - Hold dumbbells in front of thighs and raise up to shoulder level leading with elbows and keeping weights close to your body.

Lying Press - Lie on your back and press dumbbells up until arms are extended over chest.

Lying Fly - Lie on your back holding dumbbells with arm extended over chest pointing toward ceiling.  Slowly lower both arms out to sides at right angles to your body, then raise back up to starting position.

Pull Overs - Lie on back holding dumbbells at your side, raise both arms and extend over your head until dumbbells touch the floor behind you.

Mason Twists - Lean back while sitting on floor, lift feet off ground, hold one dumbbell with both hands, extend arms and twist from side to side touching the floor on each side as you twist.

All the other exercises are pretty common and can be researched on Muscle & Strength.

Posted on: Thu, 09/11/2014 - 10:12

How many times a week should I do this?

Posted on: Sun, 09/07/2014 - 19:40

I did this this morning. I did a warm-up first of three sets of 24 lunges wearing 10 pound ankle weights. Then I did some leg lifts with the ankle weights. By about the third set of burpees, I was working up a very good sweat, even in my exceptionally cool basement. I think this is an excellent all body workout. I target other muscle groups more locally 2 to 3 times a week besides this, but I think on those days when I just can't get to the gym, this is an amazing workout that gets your heart rate up. I did most of these exercises with 15 pound weights. By the end, particularly with the bicep curls and hammer curls, my arms were incredibly fatigued, so I dropped to 10 pounds. I think on days when I just need to fit in a workout a little more quickly, I might do lower weight with more reps and take less recovery time n between. This definitely will make me sore by tomorrow!

Keep trying!
Posted on: Sat, 07/19/2014 - 18:58

Can you suggest a different exercise than the Burpee as I have bad wrist? I appreciate your help! Thank you!

Arena Daugherty
Posted on: Sat, 03/08/2014 - 10:30

I am just getting started with this. How heavy should I start with?

Posted on: Sat, 08/17/2013 - 07:41

These don't look easy but I'm gonna try them out... I'm getting older and a lot more sluggish. I hope I can do this.

Posted on: Thu, 07/11/2013 - 14:48

I would like to know what specific exercises I should be doing because I am a cheerleader. I've been doing all of them but I am a flyer and so it's not so much the arm strength I need, mainly in the abs. Thank you!

Posted on: Sat, 06/22/2013 - 09:13

Holly,i'm thinking of combining this Wo 3 times a week with your DB HIIT workout 2 times a week,do you think that's too ambitious?

Posted on: Fri, 04/12/2013 - 10:43

nice workouts