Total Body Dumbbell Workout for Women (HITS IT ALL!!)

The best total body dumbbell workouts for women can be found in our 90 day fitness and nutrition system

This total body dumbbell workout for women contains compound exercises which will help you work several muscle groups at the same time. These dumbbell exercises for women will help you get a complete full body dumbbell workout in a short period of time. The exercises in this full body dumbbell workout take a little coordination and some getting used to, so it’s best to give them a try first before attempting the complete total body dumbbell workout.

This total body workout for women has 5 exercises. You’ll do each of these dumbbell exercises for 10-15 reps before moving on to the next. If you are a beginner shoot for 1-2 rounds of this full body dumbbell workout for women. If you are more advanced, try to do 3 complete rounds of this dumbbell workout for women. If you are looking for full length workouts that work the full body, check out our complete Athlean-XX for Women workouts here

Here are the dumbbell exercises for women found in this full body workout for women:

1) Front Lunge Curl w/Back Lunge Lateral Raise
2) Split Squat Overhead Press w/One Leg Tricep Extension
3) Lateral Lunge to Row
4) Weighted Sit Ups
5) Weighted Squat Jumps

For all the best dumbbell workouts for women, subscribe to our Youtube channel here

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17 comments
  1. daelyn camal / May 13, 2016

    this is a wish come true!!! Thank you so much!!!

  2. lisa dePass / May 13, 2016

    AWESOME!! THANKS SO MUCH!!

  3. ldycop74 / May 13, 2016

    Love this!

  4. AliDu / May 14, 2016

    Love!!

  5. NewbieSoaper / May 15, 2016

    Ahhh finally a workout to do at home.Thk U!!! I will include next week.
    Pls. Where do u get ur workout bras. I’m a DDD

  6. Dee Hines / May 15, 2016

    No offense but Athlean-X is much better than Athlean-XX. I thought the only
    difference between the two would just be lighter weights and targeting the
    issues women have more often. He explains exercises and gives the actual
    science involved. Athlean-XX just seems to be quick bodyweight workouts. Is
    it based on the idea that women are still afraid of weights?

    • Athlean-XX for Women / May 17, 2016

      +Dee Hines Hi Dee – We try to switch things up as much as possible on our
      womens’ Youtube channel between bodyweight workouts, dumbbell workouts
      (like the one you left your comment on) and workouts that use other pieces
      of equipment. We try to make most of the workouts ones that could be done
      at home with no or minimal equipment. On the men’s channel Jeff does very
      few actual workouts (unlike on the women’s channel). He shows tips about
      how to improve form and output on lots of specific exercises, how to adjust
      exercises for greater muscle growth, mobility exercises, and anatomy. Is
      that something you’d like to see more of on the women’s channel? What do
      you feel is missing on our channel?

    • Dee Hines / May 19, 2016

      +Athlean-XX for Women I’m sure we all appreciate being able to do quick
      workouts at home with no or minimal equipment but I’d also like to see more
      variety with equipment and usage. (Ex; barbell, cables, suspension,
      kettlebells, ropes, pull ups, pulldowns, etc.) I’d really appreciate a more
      in-depth explanation of some specific exercises and their function. I’d
      rather work smarter than needlessly harder. ie, if there is a better
      alternative to something in my workout it wold be nice to know.

      I also love Jeff’s anatomy explanations and getting more familiar with the
      particular function and movement patterns of my body and how to work with
      and better those movements. I think if you incorporated a bit more of all
      of those (anatomy, demonstration, equipment, explanation, form, function,
      mobility, muscle gain to help with development and tone) it would greatly
      benefit your channel. Thanks for responding.

    • Toinette Culp / May 20, 2016

      +Dee Hines I totally agree. I rarely hit up the women’s channel. I feel I
      get a more intense work out with Jeff when I go to the Men’s channel. The
      exercises are defiantly more challenging when it comes to heavier weights
      and regiments.

  7. Sharifah Abdalla / May 15, 2016

    Thanks so much ? start to do the same ?

  8. Jelena Petrovic / May 15, 2016

    It’ would be great to include suggestions for starching after work out .

  9. Best Videos / May 15, 2016

    Very well done

  10. G Mas / May 16, 2016

    Hi, is there any alternative to the lunges, I have really bad knees and the
    constant bending is really effecting me, thanks.

  11. Vanessa Blanco / May 17, 2016

    Great at home workout. Will be keeping this in my arsenal when I can’t get
    to the gym ??

  12. Jakie Lynn / June 23, 2016

    Hi, may I know what’s the recommended weight for the dumbbells when doing
    these exercises? Thanks.

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