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workouts for women


Lunge with Dumbbells

Burns: 105 Calories in 15 minutes!

How to: Stand with dumbbells is hand and feet shoulder width apart. Step forward into a lunge. Keep your abs tight and your shoulders down and back. Step back up, switch legs.

Muscles Used: Quads, Hamstring and Core Muscles

This lunge is a short lunge to put the emphasis on the glutes and quads. Taking a wider stance, involves more of the hamstrings. Do both variations and see which one you like more. You can always change things up from week to week. If you are experiencing pain in your knee, simply take a wider step forward.


This exercise is not intended for single workout use. The calories burned is used to show the difference between each exercise. When you look at the Squat for example, it burns so many more calories than the bicep curl. I want you ladies to see why I do pair certain exercises together.
This way, you ladies will be able to look at the exercise library (soon to come) and say, ” ok, I want to burn a lot of calories this week. I am going to put this exercise in this week (squat) and this one (lunge) and I’ll add a less calorie burning one (bicep curl) so I don’t get too tired….”  You will be able to create your own workouts and have a strategic look at what you want to include in your circuits.

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