Home Workout for Women Using Dumbbells and a Physioball

| 11/12/2017 | 1 Reply

A Great Workout for Women You Can Do at Home

Were you aware of the fact that I worked as a personal trainer for almost 15 years? Yup. At some of the most prestigious, high-end health clubs in the San Francisco Bay Area. I whipped HUNDREDS of people into shape – stabilizing, backs, hips, knees and shoulders, improving running speed, putting booty’s on flat bodies, and eliminating excess body fat. My specialty? Workouts for women, but I trained quite a few men as well.

New Year Weight Loss Resolutions

With the first of the year right around the corner, many of you ladies are planning not only to change your diet, but to start exercising (period or again after falling off the wagon), as you make your New Year’s Resolution to lose weight and get in shape.

In case you are not a member of a gym, and don’t have the time or money to be bothered about that, you can get started on your weight loss/fitness program with this easy to do home routine workout for women.

Equipment Need for a Home Workout for Women

All you need are two pairs of dumbbells, a carpeted floor or an exercise mat, cross-trainers or running shoes, and a physioball. For women 5’5″ tall or shorter, get a 55 cm ball; if you are taller than 5’5 you should get a 65 cm ball. See graphic below for details. Most are packaged with with a foot pump to blow them up, so don’t worry about that part.

correct sizing for purchasing a physioball

Recommended Workout for Women Starting Weights

As far as weight goes, if you’re just getting started begin with a pair of 3 lb, and a pair of 5 or 6 lb dumbbells. If you’re pretty strong already, start with 5-6 lb dumbbells as your light weight, and 8-12 lbs as your heavy weights. Remember, you have to be able to handle the weight for three sets of 10-15 reps, so don’t get overly enthusiastic.

Download the beginner dumbbell and physioball home workouts for women in PDF format here.

Click here to download beginner dumbbell and physioball workout routine to use at home








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  1. pat says:

    Thanks for sharing this. I like simple workouts that can be done at home.

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