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Description

Hey Ladies, want to build muscle? only have a little time? That is EXACTLY why this workout was created. This full body workout will help to get you more lean muscle! All you need is a pair (or pairs) of moderate-heavy dumbbells. Gaining muscle requires staying on top of your workouts AND nutrition. Set the tone today and work hard to get your 'Girl Gains'.


Exercises

Set 1: 1 round
Warm up shuffles and backwards jogging
5 minutes

Set 2: 1 round
Rest
Rest
10 seconds
Elbows to Hands Plank
Elbows to Hands Plank
45 seconds
Rest
Rest
10 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 seconds
Rest
Rest
10 seconds

Set 3: 2 rounds
Dumbbell Squats
Dumbbell Squats
1 minute
Rest
Rest
10 seconds
Tricep Push Ups
Tricep Push Ups
1 minute
Rest
Rest
10 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 minute
Rest
Rest
10 seconds
Dumbbell Lunges
Dumbbell Lunges
1 minute
Rest
Rest
10 seconds
Overhead Press
Overhead Press
1 minute
Rest
Rest
10 seconds
Tricep Extensions
Tricep Extensions
45 seconds
Rest
Rest
10 seconds
Alternating Bicep Curls
Alternating Bicep Curls
1 minute

Set 4: 2 rounds
Kettlebell Swings
Kettlebell Swings
1 minute
Kettlebell Squats
Kettlebell Squats
1 minute
Alternating Kettlebell Swings
Alternating Kettlebell Swings
1 minute
Kettlebell Figure Eights
Kettlebell Figure Eights
30 seconds
Kettlebell Around the World
Kettlebell Around the World
30 seconds


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