Xhoosh

Hi there Beautiful one,

I’m posting a full body Free Weight Full Body Workout for your convenience to perform at home or at the gym.  If you have a selection of dumbbells you can start straight away! I won’t waste your time- you’ll know that you’ve worked out and your metabolism will be seriously boosted for the next 24-48 hours!

Free weight exercises for women normally involves the use of dumbbells, barbells, kettle bells, sandbags, medicine balls and weight plates. The major advantage of free weights is that they are more efficient in strengthening the whole body. Most free weight exercises are performed in a standing position. The whole body supports the weight. More of the body’s muscles become active when performing the exercise. Of equal importance is the fact that this “weight bearing” exercise promotes bone mineralization, which is important in preventing osteoporosis in later years.

When you lift a free weight, you are not just lifting the weight. You are also stabilizing the weight, or keeping it from moving in any other direction. This strengthens additional muscles in your body, especially your core.

For example, squatting with free weights requires you to push the weight from the floor while simultaneously requiring you to stabilize it – balancing yourself so you do not fall forward, backwards or off to the side, keeping your trunk straight, holding the weight, etc. You are not only effectively hitting the target muscle, the quadriceps; you are literally recruiting muscles all over the body to perform the squat.

This makes the squat one of the hardest, the most intense, and the most effective strength or mass building exercise out there. It will stimulate muscle growth throughout the body. You want to stimulate as much muscle as possible with each exercise you perform. Free weight exercises for women will help you do this much more effectively than a reliance on machines.

It may take a few sets to determine that weight especially if this is your first time training with free weights. Here’s a tip to determine the correct free weight: You should barely be able to finish a set of 12 reps; if that’s the case you’ve got the right weight there! As you get accustomed to working with free weights and building up your strength I would suggest going for lower repetitions with heavier weights. I like to stay in the 8-12 repetition range and perform 3-4 sets of each exercise- mostly in pyramid sets. When you stay within this rep range, you will find that you will be able to lift heavier and increase your strength without sacrificing form. Moving forward, you will want to increase the weight in each exercise every week so that you are continuously challenging your body and stimulating your muscle fibers to grow.

The goal is to train for strength. You will see a huge benefit when doing basic exercises by simply incorporating dumbbell exercises for women. There’s a whole range of creative dumbbell exercises for women and can be easily incorporated with most multi joint exercises.  It is available in every gym and comes in very handy to have at home.

Dumbbell exercises for women seem old fashioned, but still make out the biggest part of my daily workouts.  I am sharing with you stuff that works.  I love alternating an isolated muscle exercise with a Multi Joint exercise- that’s hte key to building lean muscle.

I want you to give this workout a try and let me know what you think.  Also,don’t hesitate to ask if you have any questions. I’m here for YOU.
The range of exercises and the benefits are unlimited. The limiting factor is you.  I know you’ve got what it takes.

Keep pushing the limits… Passionately!

Emm

UNLIMITED FREE WEIGHT WORKOUT

COMBO 1 x 4

DUMBBELL BICEP CURLS  SUPER SET

(Halfway up x7/ Middle to top x7/ All the way up and down x7

SHOULDER WIDTH SQUAT JUMPS WITH DUMBBELLS  x 20

(Perform with dumbbells in your hands to maximize exercise)

COMBO 2 x  4

DOUBLE ARM TRICEP KICK BACKS   x 15

LUNGE JUMPS   x 30

(Perform with dumbbells in your hands to maximize exercise)

COMBO 3 x  4

BENT OVER FLY + BENT OVER ROW COM BO  x 12

ARNIE PRESS  AND SQUAT  x  12
(Shoulder width squat with forearms close to your chest and dumbbells resting against your shoulders. As you rise from a squat position push dumbbells out into a shoulder press.  Repeat by going down into a squat with arms back in the starting position.