Dumbbell Workout on Bench
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Dumbbell workout on bench

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THE KEY TO SEEING RESULTS IS SIMPLE… 1️⃣follow a PLAN (random workouts=random results) 2️⃣ schedule workouts into CALENDAR and stick with it (just like you do a dentist or a doctors appointment) 3️⃣get CONNECTED to a community of women (in person or virtual, but surrounding yourself with like-minded people is critical) You don’t need fancy machines and contraptions to get a killer workout in. I have consistently worked out at home since 2019 with basic “home-gym” essentials like: ▪️A Small Dedicated Space ▪️Dumbbells (a few variations - light/medium & heavy pair) OPTIONAL: ▪️Resistance Bands (they mimic cable movements)▪️Booty Pump Bands ▪️Bench (ideally that does incline/decline) (Click the highlight stories on instagram for my dumbbell, bench and band recommendations) ⚠
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NOT having a plan was one of the MOST detrimental things I did in my fitness journey. ⁣😢 Random workouts = random results Need a plan? I’ve got you 💪🏼🥳 Dumbbell workouts are not only crazy convenient, especially as we head into the busier months, but they’re just as effective as gym workouts if you’re doing them right and can truly be done just about anywhere!! I’ve seen: • in your bedroom or in home office • living room • unfinished or finished basement • garage • porch or deck when it’s nice The reason so many women find dumbbell workouts to be so crazy effective is because they’re able to stick CONSISTENT with them. Here’s what you can do them: • Before workday begins • During nap or playtime • After everyone has gone to bed Want to learn how? Join the weekly
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Do each exercise for 45 seconds and repeat 3 times through! Follow me on Tik Tok for more workouts @BRIELEAMBER
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THE KEY TO SEEING RESULTS IS SIMPLE… 1️⃣follow a PLAN (random workouts=random results) 2️⃣ schedule workouts into CALENDAR and stick with it (just like you do a dentist or a doctors appointment) 3️⃣get CONNECTED to a community of women (in person or virtual, but surrounding yourself with like-minded people is critical) You don’t need fancy machines and contraptions to get a killer workout in. I have consistently worked out at home since 2019 with basic “home-gym” essentials like: ▪️A Small Dedicated Space▪️Dumbbells (a few variations - light/medium & heavy pair) OPTIONAL:▪️Resistance Bands (they mimic cable movements)▪️Booty Pump Bands▪️Bench (ideally that does incline/decline) (Click the highlight stories for my dumbbell, bench and band recommendations) ⚠️ you don’t even need a
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Workout details: • 4 x 10 Bench Squats • 3 x 8 Bench Press • 3 x 10 Walking Lunges (each way) • 3 x 12 Shoulder Press (each side) • 2 x 10 Sit up w/ Press • 2 x 15 Tuck w/ Extension • 2 x 30 Russian Twists 🎥 IG @dannibelle
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A woman performing a dumbbell bench press workout in a gym, lying on a flat bench while holding a dumbbell in each hand at chest level. She presses the weights upward with controlled movement, engaging her chest, shoulders, triceps, and core. This exercise is designed for women who want to build upper body strength, tone muscles, improve posture, and boost overall endurance through effective strength training.
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when you join my summer body challenge, you gain access to both GYM and HOME guides, and you choose which one you want to follow! And yes, BOTH are equally effective! 🤝🏽 For the HOME 🏠 program, you will only need: • Dumbbells • Resistance bands (linked in bio) • A chair/bench *Ankle weights are optional #fitqueenchallenge #homeworkout #gymvshome #homealternatives #nogymnoproblem #summershred #summerbodychallenge #bikinibody
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A woman performing a 35-minute full body dumbbell bench workout, using a bench and dumbbells to target her chest, arms, glutes, legs, and core. She’s in a gym or home setting, focused on building strength, toning muscles, and enhancing overall fitness through a balanced, total-body routine designed specifically for women.
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Want to see results this September as we head into Fall🍁 🍂?! THE KEY TO SEEING RESULTS IS SIMPLE… ✅follow a PLAN ✅stay CONSISTENT (not perfect, but consistent) You don’t need fancy machines and contraptions to get a killer workout in. I have consistently worked out at home since 2019 with basic “home-gym” essentials like: ▪️A Small Dedicated Space, ▪️ Dumbbells (a few variations - light/medium & heavy pair) OPTIONAL:▪️Resistance Bands (they mimic cable movements)▪️Booty Pump Bands▪️Bench (ideally that does incline/decline) (Click the highlight stories for my bench and band recommendations) ⚠️ you don’t even need all of this, some dumbbells and a small space is PERFECT to start! ⚠️ Not only am I the STRONGEST I’ve been in years, I am the most CONSISTENT I have been in year
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Dumbbell core workout for women • Movement With Julie Weekly Workouts plan
𝗡𝗲𝗲𝗱 𝘀𝗼𝗺𝗲 𝗯𝗲𝗻𝗰𝗵 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗶𝗱𝗲𝗮𝘀? ⠀ 𝗦𝗔𝗩𝗘 𝗮𝗻𝗱 📌 𝙏𝙧𝙮 𝙩𝙝𝙚𝙨𝙚 2 𝙘𝙞𝙧𝙘𝙪𝙞𝙩𝙨 𝙛𝙤𝙧 𝙖 𝙛𝙪𝙡𝙡 𝙗𝙤𝙙𝙮 𝙗𝙡𝙖𝙨𝙩! Circuit 1: 40 seconds on the seconds rest for first 3 exercises x 2 rounds (Bulgarians you will do twice on right and twice on left) Circuit 2: 40 seconds on 20 seconds rest for next 4 exercises x 2 rounds EXCEPT bench row with reach which is 5th slide. For that one alternate sides per round. ⠀ The bench is a great tool to have for cardio + strength. The power combo of the two build lean muscle and blast...
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