Skimble
Workout Trainer on iOS Device
Download on the App Store   Download Workout Trainer from Google Play.   Download Workout Trainer from Samsung Galaxy Store
Free Moderate Workout

Girl Gains

Moderate   30 minutes

Target Areas: Full Body

Equipment: Dumbbells, Barbell

Girl Gains
Tags
Full Gym Workouts Full Body Workouts Dumbbell Workouts Barbell Workouts
Description

Hey Ladies, want to build muscle? This full body 30 minute workout will help to get you there! All you need is a pair (or pairs) of moderate-heavy dumbbells. Gaining muscle requires staying on top of your workouts AND nutrition. Set the tone today and work hard to get your 'Girl Gains'.

Exercises

Set 1: 1 round
Step your feet together, back to a standing position. Keep your body upright while alternating legs.
Walking Lunges
40 seconds
Stand tall with your feet wider than shoulder width apart.
Rest
10 seconds
Inchworms
Inchworms
40 seconds
Begin standing with your hands on your hips.
Rest
10 seconds
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
30 seconds
Rest
Rest
20 seconds

Set 2: 3 rounds
Keep your chin up, shoulders down, and back straight as you perform the squat.
Dumbbell Squats
1 minute
Rest
Rest
15 seconds
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Rest
Rest
15 seconds
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
1 minute
Rest
Rest
10 seconds
Return and repeat while alternating sides.
Dumbbell Lunges
1 minute
Stand with your feet hip-width apart, holding a pair of dumbbells with your arms bent and palms facing each other. Raise your elbows so they are positioned above your bellow button.
Rest
10 seconds
Overhead Press
Overhead Press
1 minute
Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand.
Rest
15 seconds
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Dumbbell Rear Lateral Raises
1 minute
Rest
Rest
15 seconds
Tricep Extensions
Tricep Extensions
40 seconds
Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
Rest
10 seconds
Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.
Alternating Bicep Curls
40 seconds
Rest
Rest
20 seconds

Workout Discussion

07 May
one of my faves!!

Appears In

full body
Full Body
strength
Strength

Related Workouts

Girl Gains Quickie
Girl Gains Quickie
10 minutes, Moderate
Lean Body
Lean Body
10 minutes, Moderate
Full Body Dumbbell
Full Body Dumbbell
19 mins 38 secs, Beginner
Full Body I
Full Body I
16 mins 45 secs, Intense
Man Muscles in Minutes
Man Muscles in Minutes
10 minutes, Moderate
Mighty & Strong
Mighty & Strong
20 mins 5 secs, Intense
Quickdraw Adjustable Dumbbells
Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

Workouts with the same Equipment

Wicked Weights
Wicked Weights
20 minutes, Moderate
Leg Day
Leg Day
22 mins 30 secs, Intense
Front, Back, Side-to-Side
Front, Back, Side-to-Side
25 minutes, Moderate
Swole Patrol
Swole Patrol
10 minutes, Moderate
Newly Magnified Muscles
Newly Magnified Muscles
30 minutes, Moderate
Top Resolutions
Top Resolutions
20 minutes, Moderate
Do this workout in Workout Trainer
✓ Follow along to move-by-move multimedia workouts
✓ Integrated smartwatch & heart rate monitor experience
✓ Earn points, compete on the Leaderboard, stay motivated!
✓ Scheduling to fit your busy lifestyle
Download on the App Store   Download Workout Trainer from Google Play.

Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Show More

You Might Also Like

Lose It!

Lose It!

Moderate 30 mins  
Full Body   No Equipment
Timely Toned Torso

Timely Toned Torso

Moderate 10 mins  
Core   No Equipment
Core Foundation

Core Foundation

Moderate 30 mins  
Core   No Equipment
Full Body Hottie

Full Body Hottie

Moderate 20 mins  
Full Body   No Equipment
Top Resolutions

Top Resolutions

Moderate 20 mins  
Core   Dumbbells, Barbell
Body Circuit Session

Body Circuit Session

Moderate 21 mins  
Full Body   Dumbbells

Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

More: Running, Yoga & Pilates, Fitness Tests, Arms, Butt & Legs, Stretching, Strength, Biking, Warmup, Cooldown, Meditation & Breathing, Low Impact, Walking, Rock Climbing, Endurance, Kickboxing, Dance, Women Focused, Men Focused, Senior Focused, Health Issues, Seasonal, Pro, Free
Do this workout in Workout Trainer, the best free workout app for iOS & Android.