LONG + LEAN Ultimate 20 Minute Shape + Tone with DUMBBELLS - Strength Training Workout for Women Full Length Home Workout from Pahla B Fitness Blog Featured Image

LONG + LEAN Ultimate 20 Minute Shape + Tone with DUMBBELLS | Strength Training Workout for Women

Happy Monday!  Let’s get this week started with some SWEAT, shall we?

Grab a dumbbell (or water bottle, or anything else kinda heavy), Killer B, because today we’re going to slim down without bulking up. We’re doing some heavy WEIGHT LIFTING, designed to help you with weight loss, and shaping and toning your long, lean muscles. Slow + controlled movements for long intervals equals full body fat loss results in just 20 minutes!

I’ve got the interval timer running, but this is definitely NOT a HIIT workout – we’re focusing on good form and high volume, burnout work.  There’s no standing and no squatting or lunging, but we’re still getting FULL BODY work, using our major muscle groups in complex exercises.  Check out the workout breakdown below or follow along with the full length video.

LONG + LEAN Ultimate 20 Minute Shape + Tone with DUMBBELLS - Strength Training Workout for Women - Full Length Home Workout from Pahla B Fitness

Warm Up:
https://youtu.be/6BZwaZj_NyE

Difficulty:
Level THREE

Equipment:
One HEAVY DUMBBELL

Time:
20 minutes

WORKOUT SETUP:
Interval timer is set for 1:30 of work and 10 seconds of rest

MAIN WORKOUT:
Half Kneeling Reachovers
Kneeling Press Ups with Deadlifts
Weighted Mule Pushes (one interval each side)
Weighted Bridge Pulses
Lat Pullovers with Single Leg Crunch Ups
Renegade Rows
Bicycle Russian Twists

BUILT-IN FINISHER:
Side Plank Press Up and Crunch (one interval each side)

Cool Down:
https://youtu.be/Si2h_AafDB0

Can’t see the video below?  Click here to watch it on YouTube:  https://youtu.be/PCVrLiLKKDQ

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