#dumbbell workout for weight loss

[fitforestfairy]

Create New Habits to Create a New You

In case you needed a gentle, caring, encouraging reminder 🪷

[1976rip]

2 meal a day experiment for one day

[fitgirledit]

Strength Training Exercises 101

If you’ve decided to start strength training on your journey to become a Fit Girl - congratulations! Read all about the benefits of strength training in my earlier post.

Not only does strength training (at home or in the gym) help build muscle and make you stronger, but it can also give your confidence a major boost.

Here is an overview of some basic exercises that will get you started on your journey towards building strength and getting your dream body. You can use dumbbells with these exercises, a barbell or simply your body weight.

Squats: Squats are a great exercise for strengthening your legs and core. To do a proper squat, stand with feet hip width apart and toes slightly pointed out. Keep your back straight and make sure to keep the weight in your heels as you lower into a sitting position. You should go down until your thighs are parallel to the floor or just below. Then, push up through your heels to stand back up.

Lunges: Lunges help strengthen your quads, hamstrings and glutes. Start in a standing position with feet together and take a large step forward with one leg, bending both knees at 90 degree angles as you lower yourself towards the floor. Keep your torso upright throughout the movement and make sure your front knee does not go past your toes. Then, return to the starting position and repeat on the other side.

Push-ups: Push-ups are a great way to work several muscle groups at once, including chest, shoulders, triceps, and core. Start in a plank position with hands placed slightly wider than shoulder-width apart. Lower yourself down by bending your elbows, keeping your entire body in a straight line throughout the movement. Then push back up and repeat. If you’re not quite ready for a full push-up yet, you can start with wall push-ups instead.

Plank: Planks are an amazing core exercise that help to build strength and stability. To do a plank, start in a push-up position, but with your weight resting on your forearms instead of your hands. Make sure your back is straight, core is engaged and shoulders are pulled away from the ears. Hold for 30 seconds and repeat as desired.

Romanian deadlifts: Romanian deadlifts help strengthen your hamstrings and glutes. Start standing with feet hip width apart, holding a dumbbell (or any other weight) in both hands in front of you. With your torso straight, hinge at the hips to lower the weight down towards the floor until it reaches knee-level, or until you can feel your hamstrings. Squeeze your glutes to pull yourself back up to the starting position.

These are just a few basic exercises to help you get started on your strength training journey. With time and practice, you can add more exercises to your routine for a full body workout. So, get out there and start building some strength!

[zcalories]

Dumbbell Tricep Exercises

Dumbbell tricep exercises are an effective way to strengthen and tone the muscles in the back of the arm. These exercises can be done at home or in the gym with a set of dumbbells, making them a convenient option for those who want to work out without leaving their house.

[lazylifting]

The only way I get through a workout is by reping hits

[print-on-demand-paradise]

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[fitnessmantram]

Women Arm and Shoulder Workout With Dumbbells #shorts #motivation #fitn...

10 Secret Tips Weight Loss for Women with Busy Lifestyles

[fullpump1]

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[technicallyhappyarcade]

Best Barbells: How to Choose the Right Barbell for Your Body Type

Discover the ultimate selection of barbells tailored to your body type with our comprehensive guide. Whether you're a beginner or a seasoned fitness enthusiast, finding the right barbell is essential for optimal performance and results. Dive into our expert advice, which demystifies the various types of barbells available, such as Olympic, powerlifting, and specialty bars, helping you understand their unique benefits. We delve into the key factors to consider, including weight capacity, grip knurling, and barbell length, to ensure a perfect fit for your specific needs. Empower yourself with the knowledge to make an informed decision and unlock your full potential during weightlifting sessions.

[4theitgirls]

cardio routines

low impact

20 minute low impact cardio by fitbymik

30 minute no jump standing cardio by april han

30 minute no jumping full body workout by BIGSIS

30 minute no rest standing cardio by BIGSIS

30 minute all standing no jumping cardio by eleni fit

30 minute no jumping cardio by eleni fit

30 minute constant cardio by caroline girvan

30 minute low impact cardio by caroline girvan

30 minute no jumping cardio by lena snow

34 minute full body cardio by BIGSIS

40 minute no jumping standing cardio by BIGSIS

45 minute kickboxing cardio by eleni fit

with dumbbells

20 minute dumbbell hiit cardio by BIGSIS

20 minute full body dumbbell cardio by BIGSIS

20 minute sweaty dumbbell cardio by caroline girvan

25 minute dumbbell cardio by BIGSIS

25 minute dumbbell hiit by juice & toya

30 minute non-stop cardio by BIGSIS

30 minute intense cardio with light weights by fitness__kaykay

30 minute blazing hiit cardio with dumbbells by caroline girvan

30 minute dumbbell hiit by caroline girvan

35 minute dumbbell cardio by caroline girvan

35 minute cardio pilates with light weights by move with nicole

43 minute dumbbell cardio by caroline girvan

54 minute dumbbell cardio by caroline girvan

hiit

20 minute killer hiit by emi wong

20 minute no jumping hiit by emi wong

20 minute hiit with no jumping options by emi wong

30 minute no jumping hiit by eleni fit

30 minute low impact hiit & abs by eleni fit

30 minute no jumping hiit to the beat by eleni fit

30 minute no jumping hiit by growingannanas

30 minute no jumping full body hiit by emi wong

30 minute hiit with no jumping options by emi wong

30 minute full body hiit by emi wong

30 minute low impact hiit by heather robertson

40 minute low impact hiit by eleni fit

45 minute no jumping hiit by eleni fit

45 minute no jumping hiit by emi wong

walking workouts

20 minute step to the beat by juice & toya

20 minute low impact step to the beat by juice & toya

25 minute 2 mile walk with optional weights by growwithjo

30 minute walking cardio by emi wong

30 minute walking cardio by growwithjo

30 minute metabolic walking workout by olivia lawson

30 minute boosted walking workout by olivia lawson

30 minute walking metabolic exercise for olivia lawson

30 minute intense walking workout by eleni fit

30 minute fast walking workout by growwithjo

40 minute walking workout by april han

45 minute walking workout by emi wong

59 minute 4 mile walking workout by growwithjo

1 hour walking workout by emi wong

1 hour walking workout by eleni fit

1 hour 19 minute 5 mile walking workout by growwithjo

1 hour 23 minute walking workout by yanafit

dance workouts

10 minute energy boost workout by pamela reif

10 minute pop dance workout by pamela reif

12 minute happy cardio dance workout by pamela reif

15 minute 2000s dance workout by growwithjo

15 minute dance style cardio by pamela reif

15 minute dance party workout by madfit

15 minute 80s dance workout by pamela reif

15 minute 90s dance workout by madfit

20 minute chappell roan hiit dance workout by emkfit

20 minute sweaty dance workout by eleni fit

20 minute 80s dance workout by madfit

20 minute cardio dance hiit by eleni fit

20 minute mamma mia pilates dance workout by emkfit

20 minute dance hiit cardio by growwithjo

22 minute barre & ballet hiit by ballet thera fit

30 minute walking dance cardio by eleni fit

30 minute cardio dance hiit by eleni fit

tabata

8 minute tabata by heather robertson

10 minute standing tabata by emi wong

12 minute tabata hiit by growingannanas

15 minute tabata by heather robertson

20 minute fierce tabata by heather robertson

24 minute tabata hiit by growingannanas

24 minute sweaty tabata hiit by growingannanas

24 minute killer tabata hiit by growingannanas

25 minute body weight tabata by heather robertson

30 minute killer tabata hiit by growingannanas

38 minute tabata & abs by heather robertson

40 minute tabata by heather robertson

jump rope workouts

10 minute jump rope weight loss workout by rachel gulotta fitness

10 minute jump rope workout by rachel gulotta fitness

15 minute jump rope & abs by madfit

15 minute jump rope hiit by madfit

18 minute jump rope workout by holly dolke

20 minute jump rope hiit by rachel gulotta fitness

30 minute hiit with jump rope by heather robertson

more under 30 minutes

10 minute morning cardio by BIGSIS

10 minute low impact, no repeats by BIGSIS

15 minute fast paced cardio by BIGSIS (my favorite!)

20 minute no jumping cardio by emi wong

20 minute no jumping cardio by caroline girvan

20 minute low impact cardio by fitbymik

20 minute low impact cardio x hiit by juice & toya

[fitforestfairy]

Morning Workout Setup 🧘🏻‍♀️

[disciplinedselfrya]

Let's get in shape! 🌟💪🍁

Before I dive into my autumn goals, I want to be real with you, loves.

Over the past month, I haven’t been eating healthy at all, and the only workout I’ve done is my dance classes. As you’d expect, I’ve gained some fat and lost muscle.

So, I’ve decided to start a "getting-fit" journey, beginning this Monday (September 9th). ❤

Before I explain what this journey is all about, let me be clear: I’m not doing this to lose weight, get skinny, or fit into a smaller size. What I truly want is to feel strong and healthy—to be in shape. And yes, reaching my goals means losing some fat, but I’m not going to sacrifice my mental health or harm my body just to drop a size. My body is my home, and it deserves respect.

On this journey, my focus will be on optimizing my nutrition and workout routine because I want this to be a lifestyle change, not just a short-term fix.

In terms of food:

Cut out ultra-processed foods.

Drink only lemonade, water, and tea—no juices (this one’s easy since I don’t like them anyway).

Sweets only on special occasions or when I’m out with friends or family.

Limit refined carbs. Potatoes (not fried) and rice are fine. Since I’m not in charge of cooking, there will be times when I’ll eat pasta or pizza. On those days, I’ll have half the usual portion and get back on track quickly.

Stick to simple, unprocessed dairy like cottage cheese, Greek yogurt, and butter. Milk is okay, but I don’t really like the taste.

Limit nuts.

Fruits, veggies, eggs, meat, and fish are unlimited—I can eat as much as I want.

No calorie counting! It messes with my mindset and makes me anxious.

That’s it. We’re starting on Monday, loves—are you with me?

Now, let’s talk about workouts. Since school is starting, I want to keep my workout schedule simple and easy to stick to because there’s no room for failure this year. I’m not even going to make failure an option.

Here’s the plan:

Monday: Dance class

Tuesday: Full-body dumbbell workout

Wednesday: Dance class

Thursday: Full-body dumbbell workout

Friday: Cardio (whatever feels good—running, dancing, walking)

Saturday: Full-body dumbbell workout

Sunday: Rest day

You might be wondering why I have three full-body sessions per week. When I was creating this plan, I asked ChatGPT for advice based on my goals, and it recommended full-body sessions for both fat loss and strength building—so that’s what I’m going with right now.

Note: Not all my dance classes are intense. I’ve had weeks where we focused on hand movements—so, you can imagine how "sweaty" that was. 😅

If you’re joining me on this journey, feel free to adjust anything that doesn’t work for you! If you prefer Pilates over weights, go for it. If cutting out sweets entirely doesn’t feel right, then don't! The most important part of this journey is not giving up—stick to your plan and prioritize your health over the results.

Keep going! 😎🏆 Rya

[sketchfanda]

Kirishima's Mystique:Jade Gammazon Woman in the Mood

Folks of Mustafu city streets were turning their heads and dropping their jaws, man and woman alike at the sight that walked among them and really why wouldn’t or shouldn’t they? Even in this day and age of Quirks where you'd likely have a distinct, unique appearance ranging from alien to full on furry, this woman was an absolute unit in how she stood out. 6 foot 7 of bombshell curves and powerful, sensually exquisite muscles with skin a rich emerald/jade green, this was none other than famed pro hero and attorney at law, Jennifer Walters, codenamed She-Hulk, cousin to one Bruce Banner, famed scientist in the field of Gamma Radiation and the equally famous Incredible Hulk. Currently in Japan on a trip for business related matters and well...pretty damn bored out of her mind.

Jennifer Walters, Hero Name: She-Hulk!! Quirk: Gamm-azon!! Like her walking rage factory cousin, Jen posses a super strength trasformation based quirk that'd been artificially kickstarted into activation by a transfusion of his blood. Making her capable of turning into a 7 foot plus statuesque stunner capable of bench pressing tanks and leaping tall buildings in a single bound especially when fuelled by adrenaline and or rage!

Now it wasn't to do with her lawyer work of course, never a dull moment with that, nor was it related to the heroics field. No Jen you see hadn't quite found anything during her stay that could get her adrenaline pumping and that, for this Gamma-zon, was a problem. Given the nature of her quirk, she often needed to relax by venting excess energy, often through intense physical activity such as combat, training....or sex. And thus far she hadn't seen action on any of those fronts that could really get her going.

That is until she paused as she beheld the immense and impressive architecture of Silverman's Pinnacle of Physique, a highly rated and recommended gym especially for those with physical type quirks. Jen couldn't help but smile, a twinkle in her jade eyes as she thought maybe the day might not be a total loss after all. A quick run to and back from her hotel and she was gracing the PoP with her presence, dressed and ready to pump some iron while dropping jaws. Wasting no time as she decided to start off with the weight training section, picking up the heaviest set of dumbbells she could get her hands.

It was no small surprise she was making heads turn and jaws drop, and why wouldn't she? Men and women alike just had a natural reaction, nevermind that she was THE She-Hulk of all people, as she sat on a bench and picked up a pair of the heaviest dumbbells she spotted and started on her reps. Her glorious jade biceps pumping and swelling with every curl as she focused on working herself up a sweat. Her attention briefly diverted as she found she wasn't alone on the bench, seeing a redhead dude with shark teeth a few feet from her also pumping iron.

She had certainly found him easy on the eyes and his workout gear ensured she got a more than decent glimpse at his own muscular form which rather suited his face, a nice blend between handsomely macho and angelface pretty. Wondering why he seemed familiar but unable to place a face or name as well as unaware this was local pro Eijiro Kirishima, aka the Chivalrous Hero Red Riot, who had somehow managed to go through his daily routine at Silverman's thus far at least without running into someone among the oh so fine female patrons and staff that might've wanted a little "private workout". Thankful that he wasn't making a clown out of himself fanboying over the fact that THE She-Hulk herself was here at the gym, right next to him, after all being a red blooded hot blooded guy, it'd be easier to ask him when had he NOT crushed on and fantasized about her? Knowing his bubblegum girlfriend duo, they'd be relentless with the teasing but to say nothing of the ideas they'd be planting in his head.

So instead the hard-headed redhead set about on his bicep curls as he picked up where left off on counting his reps, Jen doing much the same as her pace had a little more speed, subconsciously looking to catch up to and match up with him. At first it was all just looking quiet enough between the green and red duo as they found themselves seemingly in sync, performing the same workout routine but if one were to look closer then they would find it was a different story under the surface as time went on. Nobody was sure when and how exactly it happened but Kirishima and Jen began to turn their workout into a competition, each trying to outdo the other whether it was having higher numbers in push-ups to pull ups or press lifting the heaviest weights their bodies were capable of committing. Even some combination as the Herculean shark teethed himbo and the jade green Gamma-zon were caught up the momentum by their own sense of pride and determination.

Onlookers, eavesdroppers and passers-by among staff and members alike were in awe at this battle for physical fitness supremacy as the red and green powerhouses seemed to show no signs of stopping. As the old saying goes, who dares wins and right now who dared to not step down and admit defeat was the aim and name of the game as their bodies were sweating, adrenaline rushing as they did any and every exercise they could with any and every machine or set available on hand. One would think it was akin to witnessing a scene from a nature documentary involving an alpha male and female battling to assert dominance and mark their territory with the chivalrous hero stepping up against this invasive bombshell nut then things got well, how shall we say? A little more primal than anyone had thought or expected of course.

At one point, the brawny duo unintentionally seemed to reach an impasse, calling a temporary break as exhaustion from all their effort and exertion had finally caught up to them. Deciding to take a break and catch their breaths, replenish their energy with maybe a quick snack and some way to unwind as they briefly went their separate ways. Only for the She-Hulk to pause midstride n her way to the juice bar as she saw Kirishima was looking to use the steam room, her brain flicking the switch to a lightbulb for an idea. A wonderful, awful idea so awfully wonderful and awfully wonderful that it was could only have come from her libido as she subconsciously licked her lips sensually, thighs pressed and rubbing together as her muscles clenched and flex.

Call it spur of the moment brought about by the spirit of competition or just the fact that it'd been WAY TOO LONG since she lost got any but Jen had what she thought was just the trick to get herself the win over that, she had say, hunky sturdy piece of manmeat. Kirishima of course unaware of the pending trouble coming his way as he sat in the steam room, towel around his waist as his wild spikey man of red hair was in its relaxed natural state. Calm breaths escaping him as he sighed with contentment from the warmth and moisture soothing his aching joints and muscles and certainly thankful he hadn't popped a boner in his shorts which was a feat given who'd he been in physical proximity to. But hot damn what a woman, that was for sure, he had to wonder if there was something about ladies with exotic skin colours and thicc muscular bodies that just did something for him.

He wasn't lost in thought for long of course as he heard the door open and shut, signalling that he now had company with him but he felt suspicious as he heard the clicking of the lock being set. His vision waiting for the steam to clear only for his eyes to bug out comically and his jaw to drop as he found Jen now standing right in front of him, revealing herself as the perpetrator as she grinned a cheeky grin while holding the towel wrapped around her torso. The only layer of modesty keeping Kirishima from seeing a sight most men but especially Mineta would give an arm and leg but of course the towel's size ensured that he was still getting a fine view of the valley of her emerald green cleavage and a good chunk of her hips and thighs which could give Mirko a run for her money. And of course she fully well knew this as her green eyes snuck a glance at the towel around his waist showing signs of a rising tent about to be pitched.

Kirishima:*Trying in vain to keep his groin from getting a raging hard-on, no easy task when you had a six foot plus green skinned Amazon near naked in a steam room with you, mind.*"What the hell lady?! This isn't a co-ed room ya know!!"*Sure that was stating the obvious but can you blame him? Frankly it was pretty clear from the look on her face she damn well knew that, why else would she lock the door?! This woman clearly had ulterior motives and she was playing on them at this very moment!!*

Jen:*Cheeky bitch that she was, couldn't help but shoot a trolling sensual smile the hardheaded redhead's way as she casually flexed her arm. Taking delight in how his eyes were glued to her pumped, swelling bicep, he was definitely a man with taste, licking her lips at sensing the hard-on he struggled in vain to keep down.*"Hmm I'd say it's obvious handsome but sure I can spell it out for you. I'm here to settle our little competition and what better way than a little game of stamina chicken as I like to call it. You, me, right here and now are gonna fuck. Long, wild and hard as we can until one of us calls it quits and backs down first or exhaustion gets them. What do you say beefcake? you man enough?"*With that smart-ass quip of course, the jade green Giantess removed her towel, casting it aside along with her modesty as she fully exposed herself before Kirishima. Striking sultry combinations of pin-up and bodybuilder poses as she relished having his obvious erotic attention.*

Kirishima of course was naturally left stunned speechless at the sight of a nude She-hulk right before his very eyes, inches of emerald Amazonian muscle and skin from head to toe laid bare. It was pretty much tit for his self-control as it went bye-bye while his libido took the wheel, flipping a few switches that sent him into that primal state of mind Mina and Maya loved oh so very much. Simply standing up and letting his towel drop to the floor as it was now Jen's turn to be shocked and surprised, silently gasping as she felt her pussy begin to dribble down her thighs at the sight of his raging hard cock. Inches of pulsing length and girth primed and ready to go as the two powerhouses simply stared at one another's naked forms.....and then commenced with making THE FUCK!!!

What followed was a marathon of primal, passionate, animalistic and passionate mating, curious and confused staff and patrons alike puzzled and confused at the heavy thuds and other assorted noises coming from the locked steam room. Unaware that inside was none other than the Red riot and She-hulk going at it with enough lust and abandon to put porn stars to shame as their naked muscular forms glistened with sweat. The steam room's walls and ceilings filled with the echoes of their lewd skin slapping, ass clapping, pelvis pumping primal rhythm along with their moans and grunts of passion as they engaged in their latest position. Jen howling with delight as she found herself hoisted up in a full nelson position, Kirishima's guns hooked around her powerful legs as her own hands grasped his shoulders.

How she fucking loved it, who knew Japan had been housing a pornographic champion like this within their country as days to weeks of pent up desire were being satisfied, her green tits bouncing and her emerald booty jiggling with every thunderous impact of their loins. Her washboard abs swollen from the depth and fullness of his shaft as it hammered away at her womb, his balls slapping her clit as her pussy juices rained down to join their sweat puddle on the floor. Just when she thought this guy was ready to call it quits, he was still at it, not to mention he hadn't gone soft yet or pulled out once. The number of times he had cum so far counted on one hand with fingers left over while hers were too many to count and of course he hadn't pulled out once so far.

Hell they were still going at the same pace and intensity they had started off with, having commenced with a sloppy 69 before Jen found herself laying on the bench upside down, head hanging off the edge as she had gotten a full force facefucking. To say nothing of how delicious his man juice was, nevermind the thrilling sensation when he fucked her doggy style and in a mating press like some goddamn caveman. Of course his hands showed their appreciation for when she rode him cowgirl style as they gave one another as good as they got, their competition forgotten in the heat of sexual passion. Showing no signs of stopping as seconds continued to pass into minutes which would become hours.

Now as to how and why any of the staff had yet to intervene and stop this lewd misuse of their gym property, you could thank Silverman gym's horny nympho owner Mo Hani of course. The kinky Japanese-Brazilian stunned observing this spontaneous rut along with Mina and Maya who had come along not too long ago looking for their precious himbo. Delighted to find he had found and made a new sex friend as they enjoyed the show, making plans to meet Jen personally and ensure this wouldn't be a one time sort of thing. Hani meanwhile was wondering when to make a move herself, already getting wet from a potential future Sexercise session with the sturdy chivalrous stud.

For both Jen and Kirishima of course, they continued going at it for as long as possible. Unaware their heat of the moment would see to a very wild, lewd future for the both of them. And oh how sweet it is, you might even say? It's Plus Ultra....

[kittysdiary]

What are some good workouts for wanting no waist?

Well basically a hourglass workout , because i don’t know where to start

Here is my workout routine!

Side note: I have PCOS (Polycystic Ovarian Syndrome) so my workouts are low intensity with a big focus on lifting weights as it is more beneficial to my health + weight loss journey. I’ve done HIIT and CrossFit in the past, both are fun and a great way to incorporate cardio into your workouts.

{Gym}

Day 1: Lower Body

I typically go until failure aka as many reps as I can do on my leg days. But doing 3 sets of 15 reps is a good starting point or doing as many reps as you can within 60 seconds. Play around with the weights on each machine and do as many sets and reps your body is most comfortable with doing.

10-15 minute warm up on the StairMaster

Leg Press Machine 3x15

Seated Leg Curl Machine 3x15

Hip Abductor Machine 3x15

Glute Kick Back Machine 3x15

Leg Extension Machine 3x15

Weighted Hip Thrusts 3x15

Weighted Lunges 3x15

Weighted Squats 3x15

Don’t forget to do glute activations with a resistance band my favs include: fire hydrants, donkey kicks, leg kickbacks, glute bridge and hip abductors.

Day 2: Upper Body

15-20 minute warm up on the Treadmill. (Low speed + at an incline)

Seated Row Machine 3x15

Torso Rotation Machine 3x15

Chest Press Machine 3x15

Shoulder Press Machine 3x15

Wide Grip Lat Pulldowns 3x15 (pull downs are really great for that snatched waist look! there are so many variations to try but these workouts are gonna be your bestie trust!)

Any of the Crunch Machines 3x15

How you build your workout routine is completely up to you and your research. I personally try to go to the gym 3-4 days a week with 3 days focused on glutes!

Day 1 would be a leg day, Day 2 would be an upper body day, Day 3 would be another leg day and Day 4 would be a mix of upper and lower body.

Some people prefer having different days dedicated to target specific areas in an in depth way like one day for legs, one day for abs, one day for arms and one day for back!

{At Home}

I like to follow fitness YouTubers who have free workouts plans to follow while you’re at home. JaneKate Fitness is my fav and she posts workout routines to follow each month!

Here are some at home equipment I’ve invested in for my at home workouts:

Yoga Mat

Resistance Bands

Ankle Weights

Dumbbells

Kettle Bell

These are just a few examples of exercises you can use as a starting point. Fitness is such a broad topic so there’s a lot of information surrounding it.

I built my workout routine by doing lots of research and watching workout videos + fitness routine videos on both TikTok and YouTube.

Remember to stay hydrated and focus on being the best you can be for yourself!

[fullpump1]

The Unitree PUMP allows for versatile workouts targeting various muscle groups, as described on the Full Pump website: