Train and Gain! Dumbbell Workout To Burn Maximum Calories

Here’s how strength training can get you a better bikini body…

More and more women are strength training when they hit the gym, but if you’re still not convinced, then you could be missing out on some serious benefits.


Always warm up before and cool down after this workout. Do each of the two workouts once a week, leaving at least 48 hours between each.

Workout 1: Metabolic and hormonal booster

Perform 3 x 10 reps of each move. Take enough recovery to allow for each set to be completed optimally.

Workout 2: Pyramid with body shaping fast-twitch fibre emphasis

Perform 8 reps using a light weight, 6 using a medium weight, then 2 x 4 reps using a heavy weight.

Workout 1

Bulgarian Split Squats

Areas trained: glutes, hamstrings, quads, calves


To perform the Bulgarian split squat, place your right leg on the elevated surface of choice, next talk two hop step forwards until you back right thigh is parole with the floor. Hold a dumbbell in each hand and bring your body down by bending your left knee until you have made a 90 degree angle, Stay in this spot for 3 seconds.

 Shoulder press

Areas trained: shoulders, triceps


Hold the weights in front of your shoulders with your palms facing front. Push the dumbbells up and, as you extend your elbows, breathe out.

Single-arm kettlebell swing

Areas trained: quads, hamstrings, glutes, core, back, shoulders


Grab a kettlebell with both hands. Bend at the creases of your hips while keeping your back neutral from the neck down. Then pull the kettlebell towards you and hike it back between your legs. Again, neutral spine. Use your glutes and legs to swing the kettlebell back up to chest level. The spine must not overextend. Arms must not exert too much strength save for grip. Power will come from the legs.

Plié squat

Areas trained: glutes, hips, hamstrings, quads, calves


Stand with your legs two to three feet apart, toes turned out; place your hands on your hips. Push your hips back and lower your body until your thighs are parallel to the floor. Pause, then slowly push yourself back to the starting position. That’s one re

Workout 2


Areas trained: glutes, quads, hamstrings, back


Stand straight and part your feet to the width of your shoulders and put your hands stretched forward for extra balance. Bend your knees and lower yourself. The knees need to be at 90 degrees angle, while the thighs need to be parallel to the floor. Keep your back straight, without letting your knees extend over your toes. Get back to the starting position


Areas trained: glutes, quads, hamstrings, lower back


This exercise targets your glutes, quads, lower back, and hamstrings. People often overlook it as they think that only muscle-bound advanced lifters can do. This exercise is great for weight lifters at any level and will help you develop practical strength which will make you look great and make it easier to perform the daily lifting tasks.

Bent-over row

Areas trained: upper back, biceps, lower back, glutes, hamstrings


Start with both feet shoulder-width apart. Bend the knees while hinging the upper body from the hips. The butt has to be way behind. Hands must be straight under shoulders. Bend the elbows back while lifting the dumbbell  towards the sides of the chest. Slowly lower the weights back to starting position. Rinse and repeat.


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