These 15-Minute Pre Workout for Women to Strengthen Your Whole Body From Head to Toe

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Feeling like there’s no time in your schedule to get a workout in? Well, we’re going to let you in on a little secret: You don’t have to exercise for hours upon hours to lose weight, build strength, and improve your overall health. In fact, you can complete a pre workout for women in just 15 minutes—at home!

Here’s how it works: For each move, perform as many reps as possible for 60 seconds, and then rest for 15 seconds before moving on to the next exercise. Complete the entire circuit three times through.

Start with our pre-workout warm-up below to get your muscles primed and ready to go! Then, scroll down to see the complete 15-minute workout. Remember: The key to success is to push yourself as hard as you can for each move while maintaining good form.

What you need to do these Workouts:

All you need for this workout is a set of dumbbells (choose a weight that’s challenging but not impossible to lift) and a mat. If you don’t have dumbbells, no problem! You can use household items like soup cans or water bottles. Just make sure they’re the same weight so each arm is working equally.

Here are the moves:

  1. Dumbbell Squat Presses – 12 reps
  2. Bicep Curls – 12 reps
  3. Triceps Overhead Extensions – 12 reps
  4. Reverse Lunges with Dumbbell Rows – 12 reps each leg
  5. Dumbbell Deadlifts – 12 reps
  6. Dumbbell Shoulder Presses – 12 reps
  7. Plank Dumbbell Rows – 12 reps each arm
  8. Side Planks – 30 seconds each side

Remember to warm up before you start the workout and cool down when you’re finished. A few minutes of light cardio and some dynamic stretching will do the trick. And don’t forget to stay hydrated throughout!

pre workout for women is important because it helps improve your stamina, gives you energy, and reduces muscle soreness. There are a lot of pre workout powders and drinks on the market, so it can be tough to choose one that’s right for you. We recommend trying a few different types to see

1. Dumbbell Squat Presse:

Start standing with feet hip-width apart, holding a dumbbell in each hand at shoulder level.

Keeping your core engaged, lower into a squat, then press through your heels to stand back up and overhead press the weights straight above your head.

Lower the dumbbells back down to shoulder level and repeat.

Do it Easily:  Want to make this move easier? Just ditch the overhead press and focus on squatting low with good form.

Make it harder: Try adding a jump as you stand back up for an extra challenge.

dumbbell squat and press
Credit- Womenshealthmag

2. Bicep Curls:  

Start standing with feet hip-width apart, holding a dumbbell in each hand at your sides, palms facing forward. Keeping your core engaged, curl the weights up to shoulder level, then slowly lower them back down to starting position. Repeat.

Do it Easily: To make this move easier, curl the weights only halfway up.

Make it harder: To make this move harder, try doing “hammer curls,” where you keep your palms facing your sides throughout the entire movement.

bicep curls
Credit- Freepik

3. Triceps overhead extensions:

Start standing with feet hip-width apart, holding a dumbbell in each hand just above shoulder level, elbows bent and close to your head. Keeping your upper arms stationary, extend the weights overhead until your arms are straight, then slowly lower them back to starting position. Repeat this push workout. 

Do it Easily: To make this move easier, keep one arm at your side and focus on extending just the other overhead. As you get stronger, add in the second arm.

Make it harder: To make this move harder, try holding just one weight and extend both arms overhead. As you get stronger, add in the second weight.

Triceps Overhead Extensions
Credit – gethealthyu

4. Reverse Lunges with Dumbbell Rows

Start standing with feet hip-width apart, holding a dumbbell in each hand at your sides. Step backward with your right leg and lower into a reverse lunge, then row the weights up to your chest as you stand back up. Repeat on the other side as well. 

Do it Easily: To make this move easier, ditch the dumbbells and focus on good form as you do reverse lunges. As you get stronger, add in lightweight (like soup cans).

Make it harder: To make this move harder, try adding a jump as you stand back up from the lunge position. You can also hold just one weight and alternate sides.

Reverse Lunges with Dumbbell Rows
Pic Credit – GymGuider

5. Dumbbell Deadlifts

Start standing with feet hip-width apart, holding a dumbbell in each hand in front of your thighs. Keeping your core engaged, hinge at your hips and lower the weights toward the floor, then stand back up to starting position.

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Do it Easily: To make this move easier, ditch the dumbbells and focus on good form as you do bodyweight deadlifts. As you get stronger, add in light weight (like soup cans).

Make it harder:  There are a few ways to make this move harder. You can try lifting one leg off the ground as you deadlift (called a single-leg Romanian deadlift), or you can hold just one weight and alternate sides.

Dumbbell Deadlifts
Credit – popsugar

6. Dumbbell Shoulder Presses :

Start standing with feet hip-width apart, holding a dumbbell in each hand at shoulder level, palms facing forward. Press the weights straight overhead, then lower them back down to shoulder level. Repeat.

Do it Easily: To make this move easier, curl the weights only halfway up.

Make it harder:  There are a few ways to make this move harder. You can try lifting one leg off the ground as you press (called a single-leg Dumbbell Shoulder Press), or you can hold just one weight and alternate sides.

Tip: You can also do an overhead press with your palms facing your ears (called an “incline” dumbbell press) to target your deltoids a bit more.

Dumbbell Shoulder Presses
Credit-nourishmovelove

7. Plank Dumbbell Rows

Start in a high plank position with feet hip-width apart, shoulders stacked directly above your wrists, and a dumbbell in each hand. Keeping your core engaged, row one weight up to the side of your chest, then lower it back down to starting position. Repeat on the other side. 

Do it Easily: To make this move easier, ditch the dumbbells and focus on good form as you do bodyweight rows. As you get stronger, add in light weight (like soup cans).

Make it harder:  There are a few ways to make this move harder. You can try lifting one leg off the ground as you row (called a single-leg Dumbbell Row), or you can hold just one weight and alternate sides.

Tip: You can also try doing this move with your feet elevated on a bench or stability ball to increase the range of motion.

Plank Dumbbell Rows
Credit-julielohre

8. Side Planks:

Start lying on your left side with feet stacked and left elbow directly under your shoulder. Prop yourself up so that only your forearm and feet are touching the ground, forming a straight line from head to feet. Hold for 30 seconds, then lower back down and repeat on the other side push workout. 

Do it Easily: To make this move easier, bend your knees and stack them on top of each other.

Make it harder: To make this move harder, try lifting your top leg into the air or placing your bottom foot in front of your top foot.

Side Planks
Credit -verywellfit

9. Russian Twist:

Sit on the ground with your knees bent, pull your abs to your spine, and lean back a few inches while keeping your back straight. Hold your hand at your chest, then twist from side to side this push workout. 

Do it Easily: To make this move easier, bend your knees and stack them on top of each other.

Make it harder: There are a few ways to make this move harder. You can try lifting your feet off the ground or holding a weight at your chest.

Tip: You can also try doing this move with your feet elevated on a bench or stability ball to increase the range of motion.

Russian Twist
Credit -gympik

Final Words:

Push workout is important because it helps with energy and stamina. Pre-workout supplements often contain caffeine and other ingredients such as amino acids that can improve your performance during a workout. If you’re looking for an extra boost, pre-workout supplements can be a helpful addition to your fitness routine. However, it’s important to remember that they are not necessary for everyone, and you should always talk to your doctor before starting any new supplement. 

We hope you enjoyed this 15-minute total body workout! If you’re looking for more great workouts, be sure to check out our website. We’d be happy to help you find the perfect workout routine for your goals and schedule. Thanks for reading!

Do you have a favorite pre-workout supplement? Let us know in the comments below!

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