Fit Female: Free Weights

I am here with day two of Fit Female for this week. Yesterdays routine focused on cardiovascular endurance with a bit of muscular strengthening. Today we are going to have some fun with dumbbells with the plan of achieving muscle soreness. Take a look at the workout below. Remember to keep your time so you have something to strive for the next time you give this workout a go.

4 rounds for time:

20 Dumbbell front squats
15 Assisted dips
20 Renegade row (Push up / Dumbbell row)
30 The Sprinter (Dumbbell running motion with arms)
10 Front / Side deltoid superset
15 Smith chest press
30 Box jumps


Click here to see previous Fit Female workout plans.


the author

With a vision of combining his two favorite pastimes Eric created GameNTrain in 2010, a website with a focus on familiarizing gamers of the importance of fitness. While having a passion for gaming, he never forgets the importance of maintaining a healthy, balanced lifestyle. With over 15 years of fitness knowledge, a gaming history of 25 years, and a degree in Physical Education, Health and Personal Training, his goal is to share his knowledge and help alleviate the growing concern of less active adults and children that make video games their hobby. To make contact click here .

  • Mitz

    This was a really good workout. Careful of them box jumps.

    • Eric Hoff

      For sure. You wouldn’t want to scrape a shin or anything.