7 Best Free Weight Exercises for Women (45-Minute Pyramid Workout)

How To Do A Clean And Press

1. Start standing, feet shoulder-width apart, slight bend in the knees. Hold one dumbbell in each hand at your sides (palms facing in).
2. With a slight bend in your knees, hinge your hips back and power through your hamstrings and glutes to “swing” the dumbbells up to shoulder height. Your heels will pop up off the ground as you finish the “clean” motion.
3. Then, press the dumbbells overhead, locking out the elbows with arms straight overhead.
4. Return the dumbbells to shoulder height, then lower them back down to your sides and repeat the movement.

How To Do A 2-Pulse Squat And Press Jack

1. Start standing, feet shoulder-width apart, slight bend in the knees.  Hold one dumbbell horizontally at your chest.
2. Sit your hips back as you lower into a squat, striving for a 90-degree angle between your hips and knees.
3. At the bottom of your squat, pulse up and down for a two-count. Aim to stay as low in your squat as possible during the squat pulse.
4. Then “jack” both legs out as you press the dumbbell overhead.
5. Then “jack” your feet back together and return the dumbbell to your chest. Repeat for a second press jack, then return to the starting position and repeat the 2-pulse squat.

Modification: Option to make this a low-impact exercise by tapping your feet out instead of jacking them out.

How To Do A Reverse Lunge And Bicep Curl And Upright Row

1. Start standing, feet shoulder-width apart, knees slightly bent. Hold one dumbbell in each hand at your sides (palms facing in).
2. Step your right leg back into a reverse lunge, lowering your hips until both knees reach a 90-degree angle, front thigh parallel to the ground.
3. Hold this lunge position as you rotate the palms to face away from the body and perform a bicep curl, curling the weights up to shoulder height. Hold at the top for a moment, then lower the dumbbells back down with control.
4. Then squeeze your left leg glute, driving your back, right leg forward as you stand up back to the starting position.
5. As you stand tall, rotate the palms to face the body and perform an upright row by pulling the dumbbells up to shoulder height. Hold at the top for a moment, then lower the dumbbells back down with control.
6. Repeat, alternating the leg that steps back into a reverse lunge.

Modification: If lunges don’t feel good for your knees, substitute a basic squat.

How To Do Alternating Lunge Drops

1. Start standing feet hip-distance apart, slight bend in your knees and core engaged. Hold one dumbbell horizontally at your chest.
2. Jump your right foot back into a reverse lunge, aiming for 90-degree angles in each knee.
3. Then, perform a “lunge jump” by exploding up from the split lunge position, bringing both feet together as you stand tall.
4. This is one rep. Repeat, alternating the foot that “drops” or jumps back into a reverse lunge position.

Modification: Option to make this a bodyweight exercise. You can make this low impact by alternating a step back reverse lunge (omitting the jump).

How To Do A Push Up And Dumbbell Pass

1. Start in a high plank position, shoulders over wrists, core engaged. Place a dumbbell outside your right hand.
2. Perform a push up. Elbows fall back towards your body as you lower your chest towards the ground. Press back up to high plank.
3. Engage your core, then reach your left hand underneath your body to grab the dumbbell and pull it through to the left side. Place the dumbbell on the mat just outside where you’ll plant your left hand when you return to high plank.
4. Repeat the push up, then switch sides, pulling the dumbbell back to the right with the right hand. Repeat this pattern.

Modification: Option to perform the push ups from your knees, popping to your toes for the dumbbell pass.

How To Do A Lateral Lunge And Balance Press

1. Start standing, feet hip-width apart, slightly bent knees. Hold one dumbbell in your left hand.
2. Step your right leg out to the side as you push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight. Dumbbell stays inside the right foot with knees and toes pointing forward.
3. Then, drive off your right foot to reverse the movement, pushing back to center.
4. At the top, perform a balance press by pulling the right knee up to balance on the left leg. Send the dumbbell in your left hand overhead, locking out the elbow.
5. With control, lower the dumbbell down as you lower your right leg to the mat and repeat the sequence.

Modification: Option to omit the balance press and perform a single arm shoulder press with both feet on the ground.

How To Do A Glute Bride And Skull Crusher

1. Lie flat on your back with your legs bent at 90 degrees (heels on the ground).
2. Holding one dumbbell in each hand, fully extend your arms so the dumbbells are directly overhead, palms facing one another.
3. Bending at the elbows slowly lower the dumbbells towards your head (just bending at the elbows).
4. Then as you push the dumbbells back overhead to return to the starting position, simultaneously drive through your heels, squeezing your butt to lift your hips up toward the ceiling. Keep knees in line with hips.
5. Hold at the top for a moment, then lower your hips with control back down to a hover position, as you lower the dumbbells back towards your head.

Modification: Perform the tricep extensions using one dumbbell; holding the dumbbell horizontally.