dumbbells-only full body workout 💪🏽✨build muscle with me!

#shorts total body strength workout. full body workouts are great for women 5’4 & shorter because they have a higher metabolic effect than body split training - meaning your metabolism will stay elevated & burning more calories even AFTER you complete your workout. they will also help you build muscle, which is ideal for petite women looking to 👆🏽 their metabolism without👇🏽calories! this is a smarter & more time-efficient way to train as a petite, working on cardiovascular health, strength and activating that fat burning all-in-one.

the workout:
repeat circuit 4 times
squat to press x12
plank rows x16
hip thrust to chest press (=1 rep) x10
skaters x30 total
bear plank shoulder taps x20 total

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Petite PWR is for petite women 5'4" and shorter who seek a healthy lifestyle. Founded by fellow petite, certified personal trainer and nutrition coach April Whitney.

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[skateata]

Your control is amazing. So many muscles to balance the weights for squat to press

[chenvern]

I make it a 15-20-15 reps. Just nice 30mins workout!

[earlenefranklin]

I love the workout. Can you video tape the whole routine so I can do it for home workouts?

[elenamayor]

Hi. Can you make a video that we can follow? Like record even the reps so like we’re working out with you?

[allybrosia]

I want the whole video routine so I can follow!

[asemotajosephine]

I just did this work out this morning and I broke a sweat real quick but the hardest for me were the plank rows 😅. Any tips and tricks on how to reduce it pain in your palms from dropping and pushing back to pull it up?

[sriyasonkar]

Dear ma'am, what is the weight of yhe dumbell you are using??

[jdykes]

Just what I needed, April, thank you!!!

[patrictpurley]

Thanks for the idea for my workout today girlie. Have a bless day 🙏🏾

[jaredmartin]

There are a lot better choices of exercises the more efficiently target muscle groups and have better muscle activation than the last two

[stefanieperson]

how many sets of each for maximum effect?

[jjbowman]

Thank you for having so many doable exercises! I love exercise and have been doing them at home, but it can be dicouraging to do the same things over and over again without a little variation.
I love getting better at compound exercises, but having choices helps!

The only way i would feel comfortable in a gym is wearing a baggy T, and i really prefer fitted garments.
But I have really BIG lower abdominal bloating, which is embarrassing to go to a gym with, especially if i need to ammend an exercise because it can get more painful rather than discomfort. REALLY embarrassing and makes you feel lazy.
But at home i can do whatever! However much! And with whatever i want to use!

Not to mention the confusion from the dogs! Why are you struggling on the floor? ❤❤❤

[Medcursor]

Your commitment to fitness is absolutely inspiring!

[vaishnavikumari]

How much weight is your dumble are plz answer me because mine have 2.5kg each

[belledear]

But what weight weights are you using?

[daniv]

Will this workout help me build muscle? ❤

[TheQueent]

Omg I told my daughter to get 8LB she gets 15 LB I cannot pick it up the box 😂😂

[jaredmartin]

The first two were okay, definitely skip the last two exercises

[MB-vizp]

Those overhead presses are the definition of rib flare 🤦🏻‍♀️ engage your core and keep your ribs stacked over your hips.