Description of Exercise
We think that everyone can and should make time to work out, train, and concentrate on improving themselves. But we also realize that finding the time to work out and scheduling that time for yourself are two of the largest problems facing women. We wanted to provide moms, wives, and other hardworking women who want to live the training life but can only train three times a week an alternative to the five- and four-day dumbbell programs that we’ve previously offered. There are three workouts included in this program that you can complete each week. If cardio is important to you, each activity should take longer than an hour.If you have a pair of dumbbells and open space in your home, then you can do this workout
About the Program
The following programs are exclusively for weight training. You only need to use your own weight and some dumbbells as equipment. The exercises that are typically done on a level bench can be done on the floor. Feel free to incorporate a bench and other equipment, like bands or a power tower, into this program using the same rep scheme as the exercises mentioned. As you can see, we dedicated a whole day to the abs and glutes because our female readers frequently ask us questions and make comments about these two body parts.
In order for you to target them straight away and feel more sure about the program as you move forward, we have made that day the first day on the timetable. Upper and lower body days are combined on the remaining two days. For those who are busy and want to do the task as soon as possible, we reduced the number of exercises.
Lifting advice
This might not be sufficient for those of you who have been living the gym lifestyle for some time. You therefore have two choices. Alternatively, you can select movements from our Exercise Database for comparable sets and repetitions, adding up to two exercises for the regions you want to focus on the most. But avoid including them in every muscle group. Circuit training is a great way to burn calories and get the most out of your workout. Complete each exercise in succession, take a two-minute break, and then repeat. You are finished after three circuits.
Timetable for Training
Training days and relaxation days should be alternated for best results with this regimen. So, this may be the format of an example exercise routine. Monday: Glutes and Abs Tuesday is off. Wednesday: Lower Body Thursday is off. Friday: Upper Body Sunday and Saturday are off. I understand that everyone has different timetables, though, so it could not work in your situation. Beginners: workout for two or even three days straight if necessary, but make sure you take an equal number of days off to recover. Take two days off if you train two days in a row. Take three days off if you train three days in a row.
Feel free to train for up to three days straight with one or two days off if you’re an advanced or intermediate trainee. But make sure to use those days off completely so that, by the time of the next training session, you’ve fully healed.
Women’s Dumbbell 3-Day Full Body Workout:
Day 1: Abs/Glutes
Exercise Sets Reps
Ab Crunch 3 15
Lying Leg Raise 3 15
Side Oblique Crunch (each side) 3 15, each
Glute Kick Back 3 15
Dumbbell Romanian Deadlift 3 15
Reverse Lunge 3 15
Day 2 – Lower Body
Exercise Sets Reps
Dumbbell Squat 3 15
Dumbbell Lunge (each side) 3 15,
each
Dumbbell Lying Leg Curl (on the floor) 3 15
Bodyweight Single Leg Deadlift 3 15
Seated Calf Raise 3 15
Standing Calf Raise 3 15
Day 3 – Upper Body
Exercise Sets Reps
Dumbbell Bench Press (on the floor) 3 15
Bent-Over Dumbbell Row 3 15
Dumbbell Pullover 3 15
Lateral Raise 3 15
Hammer Dumbbell Curl 3 15
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.