Beginner54 days24 workouts

Home Workout Program for Women — Dumbbells

An 8-week program for training at home: 3 workouts a week (Mon/Wed/Fri), 24 workouts. All you need is a pair of dumbbells and a mat: a legs & glutes day (dumbbell squats, reverse lunges, single-leg Romanian deadlifts), an upper body & core day (push-ups, delts, hammer curls, side bends) and a full-body day. 5–6 exercises, 3–4 sets of 10–15 reps; add 1 rep every week, dumbbells 1–2 kg heavier from week 5.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

5 exercises · 16 sets

Week 1, Mon — Legs & Glutes

Kettlebell Squats
Legs
- 8 kg × 10 reps
- 8 kg × 10 reps
- 8 kg × 10 reps
- 8 kg × 10 reps
Dumbbell Reverse Lunge
Legs
- 4 kg × 10 reps
- 4 kg × 10 reps
- 4 kg × 10 reps
Single-Leg Romanian Deadlift (Contralateral Dumbbell)
Legs
- 4 kg × 10 reps
- 4 kg × 10 reps
- 4 kg × 10 reps
Планка подъем ног вверх
Legs
- 12 reps
- 12 reps
- 12 reps
Sit-Up
Abs
- 12 reps
- 12 reps
- 12 reps

Locked: 23 workouts

Sign up to unlock the full plan and apply it to your calendar.

Day 36 exercises · 18 sets

Push-Ups — Chest
Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
Standing Bent-Over Dumbbell Lateral Raise (Rear Delts) — Shoulders
Hammer Curl — Arms
Back Extension (Reverse Hyper) — Back
Standing Side Bend with Dumbbell — Abs

Day 55 exercises · 16 sets

Dumbbell Lunges — Legs
Squats — Legs
Dumbbell Front Raise for Front Delts — Shoulders
Standing Dumbbell Calf Raise — Legs
Планка прыжки ноги в стороны — Legs

Day 85 exercises · 16 sets

Kettlebell Squats — Legs
Dumbbell Reverse Lunge — Legs
Single-Leg Romanian Deadlift (Contralateral Dumbbell) — Legs
Планка подъем ног вверх — Legs
Sit-Up — Abs

Day 106 exercises · 18 sets

Push-Ups — Chest
Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
Standing Bent-Over Dumbbell Lateral Raise (Rear Delts) — Shoulders
Hammer Curl — Arms
Back Extension (Reverse Hyper) — Back
Standing Side Bend with Dumbbell — Abs

Day 125 exercises · 16 sets

Dumbbell Lunges — Legs
Squats — Legs
Dumbbell Front Raise for Front Delts — Shoulders
Standing Dumbbell Calf Raise — Legs
Планка прыжки ноги в стороны — Legs

Day 155 exercises · 16 sets

Kettlebell Squats — Legs
Dumbbell Reverse Lunge — Legs
Single-Leg Romanian Deadlift (Contralateral Dumbbell) — Legs
Планка подъем ног вверх — Legs
Sit-Up — Abs

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Home Workout Program for Women — Dumbbells | Training plans | Workouter