Posts Tagged ‘dumbbell row’

Don't mess with her.

Go into the gym with a plan!  Do this 20 Minute Density Training session 3 times a week and see amazing results such as skinnier thighs, a tighter midsection, a stronger body, and loads of extra energy throughout the day!

What to do…

Set a timer for 20 minutes and do 8 repetitions of each of the following movements in the order specified.  Try to get through the whole circuit of movements 4-5 times in the 20 minute session.  If you get through it more than 5 times, increase the weight you are using.  If you get through it less than 4 times, decrease some of the weights you are using.  Remember to only rest as needed.  Good luck!

Explosive Kettlebell or Dumbbell Swing
Knee Dominant Dumbbell Step-Up
Hip Dominant Supine Hip Extension with Leg Curl
Upper Body Push Dumbbell Incline Bench Press
Upper Body Pull Dumbbell Alternating Bent-Over Row

The Movements

1. Kettlebell or Dumbbell Swing

Stand with your feet shoulder-width apart. Bend your knees, push your hips back, and grab the top of the kettlebell or dumbbell with both hands (A). Swing it back between your legs (B). As you stand up, snap your hips forward, squeeze your glutes, and swing the kettlebell to chest height (C). Let it fall back through your legs, but don’t put it down.  When done correctly, the swinging motion will look like you are going back and forth between (B) and (C).  The picture in (A) is only demonstrating how to pick up the kettlebell or dumbbell correctly.  You should not be using your arms to lift the kettlebell or dumbbell during the swing.  All the momentum comes from you snapping your hips forward and squeezing your glutes.

2. Dumbbell Step-Up

Hold a pair of dumbbells and stand facing a bench or step. Put your left foot on the bench (A), push down through your left heel, and lift your right leg up (B). Return to start. That’s 1 rep. Do 8 repetitions leading with your left leg, then 8 repetitions leading with your right leg before moving on to the Supine Hip Extension with Leg Curl.

3. Supine Hip Extension with Leg Curl

Lie on the floor, calves on top of the ball. Squeeze your glutes and raise your hips (A). Bend your knees to roll the ball toward you (B). Straighten your legs to roll the ball back, then lower your body to the floor. That’s 1 repetition.  (To increase the difficulty, keep your hips raised (A) throughout all 8 repetitions.

4. Dumbbell Incline Bench Press

Lie on your back on an incline bench, with a dumbbell in each hand, palms facing forward. Push the dumbbells straight up until your arms are fully extended. Lower fully to the start position.

5. Dumbbell Alternating Bent-Over Row

Grab a pair of dumbbells, and stand with your feet shoulder-width apart and knees slightly bent. Bend at your hips, keeping your lower back naturally arched, and lower your torso until it’s almost parallel to the floor. Let the dumbbells hang at arm’s length from your shoulders. Now pull the dumbbell in your right hand to the side of your torso by raising your upper arm, bending your elbow and squeezing your shoulder blade toward your spine. As you lower that dumbbell, row the dumbbell in your left hand to the side your torso. That’s one repetition.   Continue to alternate sides until you’ve down 8 repetitions with each arm.

How Much Weight?

Usually, a weight that you can only lift for 10 repetitions works best.  Don’t confuse this with the 8 repetitions you are supposed to be doing for each movement.

Final Notes

A girl like you doing this workout will probably embarrass most guys in the weight room, so don’t feel awkward to be working out in the weight room, feel proud.

Remember that this workout can be tough, but it also only lasts for 20 minutes, so don’t give up!  Even though each workout is only 20 minutes, you will be burning fat up to 48 hours after your workout (talk about bang for your buck!).