This dumbbell workout is a go-to full-body workout for any kind fitness level. If you are a woman, you’ve probably heard countless weight training stories. You have been on the workout grind, but you’re ready to add an extra challenge without shelling out for a personal trainer or buying a bunch of new fitness equipment. You are in luck; there are actually some pretty simple techniques you can use to boost the effectiveness of your workouts instantly.

Jumping jacks mix cardio and resistance work in one swift move(err, jump), while engaging multiple muscles, including the gluts, hamstrings, quads, and calves, as well as the muscles of the core, back, and shoulders. Plus, jumping jacks are easy to incorporate into different workouts or they can serve as a standalone workout, making them easy to squeeze into a busy schedule. Talk about efficiency. Minimal space is needed, making it an ideal at-home exercise.

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