Name: Playbook - Izabela Siuda - Full Body Shy Gym Girl Workout. Dumbbell Only 30-minute.
Uploaded: 2024-05-03T00:25:11.450Z
Duration: 30 min
Description: Full Body Shy Gym Girl Workout. Dumbbell Only 30-minute.

The Full Body Shy Girl Gym Workout for women emphasizes a combination of strength training and cardiovascular exercises using dumbbells. 

This workout is designed for those who prefer a more private or introverted exercise environment. 

Benefits include improved overall strength, enhanced metabolism, and increased muscle tone. 

Dumbbell exercises engage multiple muscle groups, promoting a balanced physique. 

Additionally, the cardiovascular component aids in burning calories and boosting endurance. 

This workout can be adaptable to various fitness levels, making it suitable for beginners or those looking to diversify their routine.

- Start with dumbbell in each hand 
- Keeping slight bend in knees and a flat back
- Clean dumbbells up to shoulders
- Press hips back and lower to parallel
- Extend your legs to come back up

Dumbbell squat clean

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Start with your back foot on top of an elevated surface and a dumbbell in each hand
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to stand back up 
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes
- Complete desired reps then repeat on the opposite side

Dumbbell bulgarian split squat high & low

- Standing: hold one dumbbell
- Twist at the waist and then push dumbbell forward

Twist with dumbbell

- Start with dumbbells at sides and feet close together
- Clean dumbbells to your shoulders, step wide, press hips back and lower down until 90 degrees

Dumbbell hang squat cleans

- Holding one end of an elastic band in each hand, lower down to the side
- Keep your core engaged and shoulder rolled back
- Work both sides

Dumbbell side bends

- Hold the dumbbell in both hands
- Maintain a bend in your elbows
- Raise the dumbbell forward and up to shoulder height
- Move the dumbbell in a figure 8 or infinity symbol
- Keep your shoulders and core engaged throughout the movement

Full Body Shy Gym Girl Workout. Dumbbell Only 30-minute.

More workouts from Izabela Siuda