Name: Playbook - Izabela Siuda - Shy Gym Girl Workout. Dumbbell Only 35-minute Gym Exercises
Uploaded: 2024-05-03T00:25:11.433Z
Duration: 35 min
Description: Shy Gym Girl Workout. Dumbbell Only 35-minute Gym Exercises

Dumbbell only workout for all the women who feel intimidated at the gym. 

You can perform full workout using only weights and little space. 

These exercises target legs, glutes, core/abs and arms/shoulders. 

Workout is for all the women who feel self-conscious and introverted and want to stay away from the crowd, machines and being judged in any way.

- Start with dumbbells in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

-Push your hips back as you come down 
- Keep the dumbbell/s above shoulder height 
- Press the dumbbell/s up at the top of the squat

Dumbbell squat press

- 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)

- 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
- One movement left and right is 1 repetition.

Dumbbell figure 8/infinity raise

- Holding one dumbbell, lower down on same side
- Keep your core engaged and shoulder rolled back
- Work both sides

Dumbbell side bends

- Sir on the floor holding one dumbbell close to your chest
- Slowly tilt back 
- Go back forward
- Exercise in slow and controlled motion

Weighted sit backs

- Place your elbows on the floor and keep your hips high
- Bring your body forward and lower your hips down
- Reverse the movement back up to starting position

Shy Gym Girl Workout. Dumbbell Only 35-minute Gym Exercises

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