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Description

Hey Ladies, want to build muscle? This full body 30 minute workout will help to get you there! 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
Walking Lunges
Walking Lunges
40 seconds
Rest
Rest
10 seconds
Plank
Plank
40 seconds
Rest
Rest
10 seconds
Chest Openers
Chest Openers
30 seconds
Rest
Rest
20 seconds

Set 2: 3 rounds
Drop Squats
Drop Squats
1 minute
Rest
Rest
15 seconds
Tricep Dips
Tricep Dips
1 minute
Rest
Rest
15 seconds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Rest
Rest
10 seconds
Dynamic Lunges
Dynamic Lunges
1 minute
Rest
Rest
10 seconds
Lunges
Lunges
1 minute
Rest
Rest
15 seconds
Tricep Kickbacks
Tricep Kickbacks
1 minute
Rest
Rest
15 seconds
Tricep Extensions
Tricep Extensions
40 seconds
Rest
Rest
10 seconds
Rapid Punches
Rapid Punches
40 seconds
Rest
Rest
20 seconds


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