4-Week Dumbbell and Calisthenics Workout Plan for Women
Transform your workout routine with just a pair of dumbbells and your body weight. This 4-week plan is crafted specifically for women aiming to boost strength, flexibility, and overall fitness. Whether you're a busy professional or a stay-at-home mom, this plan blends calisthenics and dumbbell exercises seamlessly into your lifestyle, helping you crush your fitness goals.
- Duration: 4 weeks (28 days)
- Schedule: 4 weeks total with 5 workouts per week + 2 rest or active recovery days per week
- Format: block based strength sessions (complete each block, rest as prescribed, then move to the next block) using dumbbells and bodyweight + finishers on select days (core or conditioning)
- Levels: intermediate-friendly (best for women who already know basic movement patterns, with progressions by adding weight, reps, rounds, or seconds)
- Rest between blocks: mostly 30 to 60 seconds on strength blocks, 30 to 45 seconds on core blocks, and 40 to 60 seconds on conditioning intervals (varies by day)
- Equipment: dumbbells (ideally one light pair and one medium pair or adjustable) + optional bench or sturdy chair, yoga mat, and a small floor space
This program is perfect for women who have some workout experience and are eager to elevate their fitness game. If you've tried fitness before and know your way around basic movements, this plan is your next step. Think of it as a progression from a beginner course, like the 21 day beginner calisthenics workout plan for women.
It's also a great fit for women wanting to incorporate home workouts without needing a gym membership. If you've tried other workout styles and want a change that combines strength and bodyweight training, this is for you. However, if you're new to training, a quick dumbbell fat burner plan for women might be a better starting point.
This plan offers numerous benefits, starting with improved strength. Dumbbell movements help build muscle mass, which supports metabolism and overall health. For example, a dumbbell wall squat can boost lower body strength, making daily tasks easier and helping you feel more capable.
Mobility is another big win. Calisthenics naturally improves control through a full range of motion, and pairing it with smart stretching helps reduce injury risk and improve performance. For practical tips, see this mobility and flexibility guide.
You'll also build better endurance. By mixing strength blocks with conditioning finishers, you improve cardiovascular fitness and muscular stamina. That means everyday activities feel easier and you have more energy throughout the day.
Body composition improvements are another perk. As you build muscle and improve conditioning, you burn calories more efficiently. This combination can help you maintain a healthy body composition over time.
Time commitment can be a challenge. You will need consistent workout slots each week to get the best results. If your schedule feels packed, this article on combining calisthenics and gym training can help you think about smart structure and balance.
Soreness is common when starting a new program or increasing effort. This is a normal response to new training stress. To reduce discomfort, use a gentle cooldown, add light mobility work, and prioritize sleep. For ideas on staying consistent and continuing progress, see how to avoid redundancy and keep progressing.
Equipment can be a limitation if you only have one pair of dumbbells. Having a light and medium pair helps you adjust loads across movements. If you only have one set, use reps, tempo, pauses, and unilateral variations to keep the workouts challenging.
Poor form is the biggest limiter. For example, rounding the lower back during squats or hinges can increase injury risk. Fix this by slowing down, bracing your core, and prioritizing range of motion you can control. This guide on combining calisthenics and gym training can also help you think about movement quality and balanced programming.
Overdoing it is another common issue. Motivation can push you to train too hard, too soon. Watch for persistent fatigue, irritability, sleep disruption, or performance drop-offs. If you see those signs, scale down and add recovery. Read more in how to prevent overtraining.
Lack of variety can stall progress. If the plan starts to feel too repetitive, rotate similar movement patterns, change rep ranges, or adjust tempo to keep progress moving. Use this as a reference: how to avoid redundancy and keep progressing.
Day 1: Lower Body
| Block #1 | |
| Dumbbell Goblet Sumo Deadlift | 3 rounds x 15 reps |
| Glute Bridge | 3 rounds x 15 reps |
| Rest | 60 seconds |
| Block #2 | |
| Alternate Side Lunge (Total reps) | 3 x 20 reps |
| Rest | 50 seconds |
| Block #3 | |
| Dumbbell Swing | 3 x 12 reps |
| Rest | 50 seconds |
| Block #4 | |
| Dumbbell Frog Squat | 3 rounds x 40 seconds |
| Leg Kickback (Left Side) | 3 rounds x 40 seconds |
| Leg Kickback (Right Side) | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #5 | |
| Dumbbell Sumo Goblet Squat | 3 rounds x 10 reps |
| Dumbbell Stiff Leg Deadlift (SDL) On Bench | 3 rounds x 10 reps |
| Rest | 30 seconds |
You can find the plan in the Gymaholic App:
| Block #1 | |
| Push Up Release To Superman Lat Pull (Kneeling allowed) | 3 rounds x 40 seconds |
| Glute Bridge Pullover | 3 rounds x 50 seconds |
| Rest | 40 seconds |
| Block #2 | |
| Push Up To Plank (Kneeling allowed) | 3 rounds x 40 seconds |
| Alternate Superman | 3 rounds x 40 seconds |
| Rest | 45 seconds |
| Block #3 | |
| Plank Plus | 3 x 40 seconds |
| Rest | 45 seconds |
| Block #4 | |
| Full Plank Shoulder Tap | 3 rounds x 40 seconds |
| Alternate Feet Up Oblique Crunch | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #5 | |
| Reverse Snow Angel | 3 rounds x 40 seconds |
| Floor Tricep Dip | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Finisher | |
| Alternate Side Plank Knee To Elbow | 3 rounds x 40 seconds |
| Ab Pendulum | 3 rounds x 40 seconds |
| Rest | 30 seconds |
Rest days are essential for allowing muscles to recover and grow stronger, reducing the risk of injury. They also help to prevent burnout by giving the mind a break, leading to improved long-term performance and motivation.
| Block #1 | |
| Single Dumbbell Alternate Reverse Lunge (Total reps) | 3 x 20 reps |
| Rest | 45 seconds |
| Block #2 | |
| Dumbbell Glute Bridge | 3 x 15 reps |
| Rest | 45 seconds |
| Block #3 | |
| Single Dumbbell Romanian Deadlift (Right Side) | 3 rounds x 12 reps |
| Single Dumbbell Romanian Deadlift (Left Side) | 3 rounds x 12 reps |
| Rest | 60 seconds |
| Block #4 | |
| Floor Dumbbell Neural Grip Bench Press | 3 rounds x 12 reps |
| Alternate Dumbbell Front Raise (Total reps) | 3 rounds x 12 reps |
| Rest | 45 seconds |
| Block #5 | |
| Bent Over Alternate Reverse Dumbbell Row (Total reps) | 3 rounds x 20 reps |
| Hand Release Push Up (Kneeling allowed) | 3 rounds x 12 reps |
| Rest | 40 seconds |
| Block #1 | |
| Alternate Double To Single Leg Glute Bridge | 3 x 12 reps |
| Rest | 60 seconds |
| Block #2 | |
| Alternate Glute Kickback Side Sweep (Total sides) | 3 x 14 reps |
| Rest | 60 seconds |
| Block #3 | |
| Seated Good Morning | 3 rounds x 12 reps |
| Frog Glute Bridge | 3 rounds x 12 reps |
| Rest | 60 seconds |
| Block #4 | |
| Leg Kickback Around The World (Left Side) | 3 rounds x 12 reps |
| Leg Kickback Around The World (Right Side) | 3 rounds x 12 reps |
| Rest | 60 seconds |
| Block #5 | |
| Split Squat (Left Side) | 3 rounds x 12 reps |
| Split Squat (Right Side) | 3 rounds x 12 reps |
| Rest | 60 seconds |
| Block #1 | |
| Reverse Snow Angel To Superman | 3 rounds x 40 seconds |
| Close Grip (Diamond) Push Up (Kneeling allowed) | 3 rounds x 40 seconds |
| Rest | 45 seconds |
| Block #2 | |
| Alternate Superman | 3 rounds x 40 seconds |
| Bird Dog Full Plank | 3 rounds x 40 seconds |
| Rest | 45 seconds |
| Block #3 | |
| Superman Hold To Lat Pull | 3 rounds x 40 seconds |
| Push Up To Plank (Kneeling allowed) | 3 rounds x 40 seconds |
| Rest | 45 seconds |
| Block #4 | |
| Pike Push Up | 3 rounds x 20 seconds |
| Reverse Snow Angel | 3 rounds x 30 seconds |
| Rest | 40 seconds |
| Block #5 | |
| Side Plank Rotation (Left Side) | 3 rounds x 40 seconds |
| Side Plank Rotation (Right Side) | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Finisher | |
| Full Plank Jump | 3 rounds x 40 seconds |
| Straight Leg Oblique Hip Raise | 3 rounds x 40 seconds |
| Rest | 30 seconds |
Rest days enhance overall well-being by promoting mental clarity and reducing stress levels, which can lead to increased productivity in various aspects of life. Additionally, they support the body's immune system, helping to maintain optimal health and vitality.
| Block #1 | |
| Dumbbell Walking Lunge (Total reps) | 3 x 20 reps |
| Rest | 60 seconds |
| Block #2 | |
| Single Leg Dumbbell Glute Bridge (Left Side) | 3 rounds x 12 reps |
| Single Leg Dumbbell Glute Bridge (Right Side) | 3 rounds x 12 reps |
| Rest | 60 seconds |
| Block #3 | |
| Dumbbell Goblet Sumo Deadlift | 3 x 15 reps |
| Rest | 60 seconds |
| Block #4 | |
| Alternate Lunge To Leg Kickback | 3 rounds x 50 seconds |
| Glute Bridge With Abduction | 3 rounds x 50 seconds |
| Rest | 60 seconds |
| Block #5 | |
| Dumbbell Sumo Goblet Squat | 3 rounds x 10 reps |
| Dumbbell Hip Thrust | 3 rounds x 10 reps |
| Rest | 50 seconds |
| Block #1 | |
| Knee Push Up Release | 3 rounds x 40 seconds |
| Glute Bridge Pullover | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #2 | |
| Alternate Superman To Superman | 3 rounds x 40 seconds |
| Jumping Jack To Standing Cross Crunch | 3 rounds x 40 seconds |
| Rest | 45 seconds |
| Block #3 | |
| Plank To Full Plank | 3 rounds x 40 seconds |
| Body Up | 3 rounds x 30 seconds |
| Rest | 45 seconds |
| Block #4 | |
| Push Up Plus | 3 rounds x 10 reps |
| Alternate Straight Leg Lowering (Total reps) | 3 rounds x 20 reps |
| Rest | 40 seconds |
| Finisher | |
| Cross Mountain Climber | 3 rounds x 40 seconds |
| Alternate Oblique Toe Touch Crunch | 3 rounds x 30 seconds |
| Side Plank (Left Side) | 3 rounds x 30 seconds |
| Side Plank (Right Side) | 3 rounds x 30 seconds |
| Rest | 40 seconds |
Rest days contribute to better sleep quality, which is crucial for cognitive function and emotional stability. They also provide an opportunity for reflection and goal-setting, fostering a more focused and strategic approach to fitness and personal growth.
| Block #1 | |
| Dumbbell Thruster | 3 x 10 reps |
| Rest | 50 seconds |
| Block #2 | |
| Bent Over Dumbbell Reverse Grip Row | 3 rounds x 12 reps |
| Close Grip (Diamond) Push Up (Kneeling allowed) | 3 rounds x 10 reps |
| Rest | 40 seconds |
| Block #3 | |
| Floor Alternate Dumbbell Fly (Total reps) | 3 x 12 reps |
| Rest | 45 seconds |
| Block #4 | |
| Alternate Neutral Grip Dumbbell Press (Total reps) | 3 rounds x 12 reps |
| Seated Bent Over Dumbbell Rear Delt Fly | 3 rounds x 10 reps |
| Rest | 45 seconds |
| Block #5 | |
| Alternate Dumbbell Step Up (Total reps) | 3 rounds x 14 reps |
| Dumbbell Glute Bridge | 3 rounds x 12 reps |
| Rest | 45 seconds |
| Block #6 | |
| Dumbbell Goblet Squat | 3 x 15 reps |
| Rest | 45 seconds |
| Block #1 | |
| Alternate Double To Single Leg Glute Bridge (Total Reps) | 3 x 20 reps |
| Rest | 40 seconds |
| Block #2 | |
| Side Leg Lateral Raise (Fire Hydrant) (Left Side) | 3 rounds x 15 reps |
| Side Leg Lateral Raise (Fire Hydrant) (Right Side) | 3 rounds x 15 reps |
| Rest | 60 seconds |
| Block #3 | |
| Single Leg Glute Bridge (Left Side) | 3 rounds x 12 reps |
| Single Leg Glute Bridge (Right Side) | 3 rounds x 12 reps |
| Rest | 60 seconds |
| Block #4 | |
| Kneeling Squat | 3 x 15 reps |
| Rest | 60 seconds |
| Block #5 | |
| Alternate Reverse Lunge To Airplane | 3 x 1 minute |
| Rest | 60 seconds |
| Block #1 | |
| Push Up To Walkout Tiger Bend (Kneeling allowed) | 3 rounds x 50 seconds |
| Superman Hold | 3 rounds x 30 seconds |
| Rest | 40 seconds |
| Block #2 | |
| Prone Back Extension to Reverse Hyperextension | 3 rounds x 40 seconds |
| Hand Release Push Up (Kneeling allowed) | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #3 | |
| Alternate Lateral Superman | 3 rounds x 50 seconds |
| Reverse Push Up | 3 rounds x 30 seconds |
| Rest | 45 seconds |
| Block #4 | |
| Bear Plank Shoulder Tap | 3 rounds x 40 seconds |
| Plank To Full Plank T Rotation | 3 rounds x 40 seconds |
| Reverse Snow Angel | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Finisher | |
| Mountain Climber | 3 rounds x 30 seconds |
| Hand Raised Oblique Crunch | 3 rounds x 30 seconds |
| Leg Pull In | 3 rounds x 40 seconds |
| Rest | 40 seconds |
Rest days allow the body to restore energy reserves, ensuring sustained endurance and performance in future workouts. They also offer a chance for engaging in low-impact activities that can enhance flexibility and balance, complementing overall fitness goals.
| Block #1 | |
| Dumbbell Goblet Squat | 3 x 15 reps |
| Rest | 60 seconds |
| Block #2 | |
| Walking Lunge (Total reps) | 3 rounds x 20 reps |
| Dumbbell Glute Bridge | 3 rounds x 10 reps |
| Rest | 60 seconds |
| Block #3 | |
| Dumbbell Side Lunge (Left Side) | 3 rounds x 12 reps |
| Dumbbell Side Lunge (Right Side) | 3 rounds x 12 reps |
| Rest | 60 seconds |
| Block #4 | |
| Alternate Single Leg Glute Bridge | 3 rounds x 40 seconds |
| Alternate Glute Kickback | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #5 | |
| Side Lying Clam (Left Side) | 2 rounds x 10 reps |
| Side Lying Clam (Right Side) | 2 rounds x 10 reps |
| Rest | 45 seconds |
| Block #1 | |
| Reverse Snow Angel To Superman | 3 rounds x 40 seconds |
| Plank Pistol | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #2 | |
| Close Grip (Diamond) Push Up (Kneeling allowed) | 3 rounds x 40 seconds |
| Reverse Snow Angel | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #3 | |
| Alternate Superman | 3 rounds x 45 seconds |
| Plank To Alternate Oblique Hip Raise | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #4 | |
| Floor Tricep Dip | 3 rounds x 40 seconds |
| Wall Shoulder Tap | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Finisher | |
| Leg Pull In To Ab Rotation | 3 rounds x 40 seconds |
| Straight Leg Oblique Hip Raise | 3 rounds x 30 seconds |
| Full Plank Walkout | 3 rounds x 40 seconds |
| Rest | 30 seconds |
Rest days are crucial for maintaining hormonal balance, which supports muscle repair and overall recovery, while also promoting a healthy metabolism. They provide the mental space needed to cultivate creativity and problem-solving skills, enhancing both personal and professional life.
| Block #1 | |
| Dumbbell Sumo Goblet Squat | 3 x 10 reps |
| Rest | 40 seconds |
| Block #2 | |
| Alternate Dumbbell Lunge | 3 x 12 reps |
| Rest | 45 seconds |
| Block #3 | |
| Dumbbell Clean | 3 x 8 reps |
| Rest | 50 seconds |
| Block #4 | |
| Floor Dumbbell Press | 3 x 15 reps |
| Rest | 45 seconds |
| Block #5 | |
| Bent Over Alternate Reverse Dumbbell Row (Total reps) | 3 x 12 reps |
| Rest | 40 seconds |
| Block #6 | |
| Dumbbell Press Neutral Grip | 3 rounds x 10 reps |
| Alternate Bent Over Dumbbell Rear Delt Raise | 3 rounds x 10 reps |
| Rest | 40 seconds |
| Block #7 | |
| Pinwheel Curl (Total reps) | 3 rounds x 12 reps |
| Bent Over Dumbbell Two Arm Tricep Extension | 3 rounds x 12 reps |
| Rest | 40 seconds |
| Block #1 | |
| Reverse Lunge (Total reps) | 3 rounds x 20 reps |
| Frog Glute Bridge | 3 rounds x 15 reps |
| Rest | 60 seconds |
| Block #2 | |
| Jump Squat | 3 rounds x 50 seconds |
| Lying Reverse Leg Raise | 3 rounds x 50 seconds |
| Rest | 50 seconds |
| Block #3 | |
| Step Up | 3 rounds x 12 reps |
| Step Up | 3 rounds x 12 reps |
| Rest | 45 seconds |
| Block #4 | |
| Side Lunge With Floor Touch | 3 rounds x 50 seconds |
| Alternate Single Leg Glute Bridge Lateral | 3 rounds x 50 seconds |
| Rest | 50 seconds |
| Block #1 | |
| Push Up Release To Superman Lat Pull (Kneeling allowed) | 3 rounds x 40 seconds |
| Reverse Snow Angel | 3 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Single Superman (Left Side) | 3 rounds x 40 seconds |
| Single Superman (Right Side) | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #3 | |
| Alternate Superman To Superman | 3 rounds x 40 seconds |
| Body Up | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #4 | |
| Bird Dog Full Plank | 3 rounds x 40 seconds |
| Reverse Plank | 3 rounds x 30 seconds |
| Rest | 40 seconds |
| Finisher | |
| Plank Walk Side To Side | 3 rounds x 40 seconds |
| Feet Elevated Alternate Oblique To Crunch | 3 rounds x 40 seconds |
| Rest | 40 seconds |
Rest days facilitate the repair of connective tissues and joints, reducing the likelihood of chronic pain and long-term injuries. They also offer a valuable opportunity for engaging in hobbies and social activities, enriching personal relationships and life satisfaction.
| Block #1 | |
| Dumbbell Split Squat (Left Side) | 3 rounds x 15 reps |
| Dumbbell Split Squat (Right Side) | 3 rounds x 15 reps |
| Rest | 60 seconds |
| Block #2 | |
| Single Leg Glute Bridge (Left Side) | 3 rounds x 12 reps |
| Single Leg Glute Bridge (Right Side) | 3 rounds x 12 reps |
| Rest | 60 seconds |
| Block #3 | |
| Dumbbell Rear Lunge (Left Side) | 3 rounds x 12 reps |
| Dumbbell Rear Lunge (Right Side) | 3 rounds x 12 reps |
| Rest | 60 seconds |
| Block #4 | |
| Dumbbell Goblet Squat | 3 rounds x 15 reps |
| Glute Bridge With Abduction | 3 rounds x 15 reps |
| Rest | 45 seconds |
| Block #1 | |
| Glute Bridge Hold Pullover | 3 rounds x 40 seconds |
| Back Extension | 3 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Reverse Snow Angel | 3 rounds x 40 seconds |
| Push Up Plus | 3 rounds x 30 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Superman Hold To Lat Pull | 3 rounds x 45 seconds |
| Push Up To Plank (Kneeling allowed) | 3 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #4 | |
| Single Leg Mountain Climber (Left Side) | 3 rounds x 12 reps |
| Single Leg Mountain Climber (Right Side) | 3 rounds x 12 reps |
| Rest | 50 seconds |
| Finisher | |
| Mountain Climber To Lateral Jump To Ski Abs | 3 rounds x 40 seconds |
| Russian Twist | 3 rounds x 30 seconds |
| Rest | 40 seconds |
Rest days play a vital role in maintaining cardiovascular health, allowing the heart and lungs to recover from intense exercise, which can enhance overall endurance and stamina. They also provide a mental reset, fostering a positive mindset and boosting enthusiasm for future workouts.
| Block #1 | |
| Dumbbell Thruster | 3 x 10 reps |
| Rest | 35 seconds |
| Block #2 | |
| Squat To Alternate Leg Kickback (Total reps) | 3 rounds x 10 reps |
| Dumbbell Goblet Sumo Deadlift | 3 rounds x 10 reps |
| Rest | 40 seconds |
| Block #3 | |
| Dumbbell Lunge And Curl (Total reps) | 3 x 12 reps |
| Rest | 40 seconds |
| Block #4 | |
| Dumbbell Superman | 3 x 10 reps |
| Rest | 40 seconds |
| Block #5 | |
| Floor Dumbbell Neural Grip Bench Press | 3 rounds x 10 reps |
| Push Up (Kneeling allowed) | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #6 | |
| Seated Dumbbell Reverse Front Raise | 3 rounds x 10 reps |
| Dumbbell Drag Curl | 3 rounds x 10 reps |
| Rest | 40 seconds |
| Finisher | |
| Plank T Rotation | 3 rounds x 30 seconds |
| Russian Twist | 3 rounds x 30 seconds |
| Rest | 60 seconds |
| Block #1 | |
| Frog Glute Bridge | 3 rounds x 50 seconds |
| Alternate Single Leg Up Glute Bridge | 3 rounds x 50 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Side Sweep Glute Kickback (Left Side) | 3 rounds x 15 reps |
| Side Sweep Glute Kickback (Right Side) | 3 rounds x 15 reps |
| Rest | 60 seconds |
| Block #3 | |
| Bench Step Down (Left Side) | 3 rounds x 15 reps |
| Bench Step Down (Right Side) | 3 rounds x 15 reps |
| Rest | 60 seconds |
| Block #4 | |
| Side Leg Lateral Raise (Fire Hydrant) (Left Side) | 3 rounds x 10 reps |
| Side Leg Lateral Raise (Fire Hydrant) (Right Side) | 3 rounds x 10 reps |
| Rest | 40 seconds |
| Block #1 | |
| Push Up (Kneeling allowed) | 3 rounds x 40 seconds |
| Superman Pull | 3 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Knee Plyo Push Up | 3 rounds x 40 seconds |
| Superman Hold | 3 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Supine Push Up | 3 rounds x 40 seconds |
| Back Extension | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #4 | |
| Full Plank Shoulder Tap | 3 rounds x 40 seconds |
| Alternate Straight Leg Lowering | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Finisher | |
| Plank To Full Plank T Rotation | 3 rounds x 40 seconds |
| Suitcase Crunch To Russian Twist | 3 rounds x 40 seconds |
| Toe Touch Crunch | 3 rounds x 40 seconds |
| Rest | 40 seconds |
If you find this plan too easy, consider increasing the intensity by adding more reps, sets, or reducing rest times.
You can also try our intermediate calisthenics workout plan for women.
Don't hesitate to repeat this plan for another 4 weeks to solidify your progress.
If it still feels too easy, try our intermediate calisthenics workout plan for women.
If you have access to a gym and would like to incorporate equipment into your routine, consider checking our intermediate workout plan for women.
This 4-week dumbbell and calisthenics plan is a fantastic way to enhance your strength, flexibility, and endurance. It's designed to fit into your busy lifestyle while providing a comprehensive workout that targets all major muscle groups. Get started, and enjoy the transformation in your fitness journey. Remember, consistency is key, and every small step leads to big changes.
Frequently Asked Questions
The 4-week plan combines dumbbell exercises and calisthenics to improve strength, flexibility, and overall fitness. It includes 5 workouts per week with 2 rest or active recovery days, making it ideal for intermediate-level women looking to enhance their fitness routine.
While the plan is intermediate-friendly, beginners might find it challenging. It's recommended for those who have some experience with basic movement patterns. Beginners can start with a more suitable program, like the 21 Day Beginner Calisthenics Workout Plan for Women.
You'll need a pair of dumbbells (one light and one medium pair or adjustable), an optional bench or sturdy chair, a yoga mat, and a small floor space. This setup allows you to effectively perform the exercises at home.
The plan integrates dumbbell exercises to build muscle mass and calisthenics to enhance control and mobility. This combination helps support metabolism, reduce injury risk, and improve overall performance.
Yes, improving mobility and flexibility can enhance your workout performance and reduce injury risk. For practical tips, check out the Mastering Mobility: The Ultimate Guide to Flexibility.
No, a gym membership is not necessary. The plan is designed to be performed at home using minimal equipment, making it a convenient option for women who prefer home workouts.
You can track your progress by noting improvements in strength, endurance, and flexibility. For a more structured approach, consider using the Gymaholic App to monitor your workouts and achievements.