Athlean-XX for Women

Total Body Dumbbell Workout for Women (HITS IT ALL!!)

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This total body dumbbell workout for women contains compound exercises which will help you work several muscle groups at the same time. These dumbbell exercises for women will help you get a complete full body dumbbell workout in a short period of time. The exercises in this full body dumbbell workout take a little coordination and some getting used to, so it’s best to give them a try first before attempting the complete total body dumbbell workout.

This total body workout for women has 5 exercises. You’ll do each of these dumbbell exercises for 10-15 reps before moving on to the next. If you are a beginner shoot for 1-2 rounds of this full body dumbbell workout for women. If you are more advanced, try to do 3 complete rounds of this dumbbell workout for women. If you are looking for full length workouts that work the full body, check out our complete Athlean-XX for Women workouts here

Here are the dumbbell exercises for women found in this full body workout for women:

1) Front Lunge Curl w/Back Lunge Lateral Raise
2) Split Squat Overhead Press w/One Leg Tricep Extension
3) Lateral Lunge to Row
4) Weighted Sit Ups
5) Weighted Squat Jumps

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14 Kommentare

  1. thx the actions ( at 0:38 ) and the actions ( at 0:25 ) are useful for me

  2. Hi, may I know what’s the recommended weight for the dumbbells when doing these exercises? Thanks.

  3. +Dee Hines I totally agree. I rarely hit up the women’s channel. I feel I get a more intense work out with Jeff when I go to the Men’s channel. The exercises are defiantly more challenging when it comes to heavier weights and regiments.

  4. +Athlean-XX for Women I’m sure we all appreciate being able to do quick workouts at home with no or minimal equipment but I’d also like to see more variety with equipment and usage. (Ex; barbell, cables, suspension, kettlebells, ropes, pull ups, pulldowns, etc.) I’d really appreciate a more in-depth explanation of some specific exercises and their function. I’d rather work smarter than needlessly harder. ie, if there is a better alternative to something in my workout it wold be nice to know.

    I also love Jeff’s anatomy explanations and getting more familiar with the particular function and movement patterns of my body and how to work with and better those movements. I think if you incorporated a bit more of all of those (anatomy, demonstration, equipment, explanation, form, function, mobility, muscle gain to help with development and tone) it would greatly benefit your channel. Thanks for responding.

  5. +Dee Hines Hi Dee – We try to switch things up as much as possible on our womens‘ Youtube channel between bodyweight workouts, dumbbell workouts (like the one you left your comment on) and workouts that use other pieces of equipment. We try to make most of the workouts ones that could be done at home with no or minimal equipment. On the men’s channel Jeff does very few actual workouts (unlike on the women’s channel). He shows tips about how to improve form and output on lots of specific exercises, how to adjust exercises for greater muscle growth, mobility exercises, and anatomy. Is that something you’d like to see more of on the women’s channel? What do you feel is missing on our channel?

  6. Hi, is there any alternative to the lunges, I have really bad knees and the constant bending is really effecting me, thanks.

  7. Very well done

  8. It‘ would be great to include suggestions for starching after work out .

  9. No offense but Athlean-X is much better than Athlean-XX. I thought the only difference between the two would just be lighter weights and targeting the issues women have more often. He explains exercises and gives the actual science involved. Athlean-XX just seems to be quick bodyweight workouts. Is it based on the idea that women are still afraid of weights?

  10. Ahhh finally a workout to do at home.Thk U!!! I will include next week. Pls. Where do u get ur workout bras. I’m a DDD

  11. AWESOME!! THANKS SO MUCH!!

  12. this is a wish come true!!! Thank you so much!!!

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