Build foundational muscle and master new movements using your dumbbells.
Routines in this Program
Upper Body Strength Basics
You'll kick off your training with a solid mix of pressing and pulling movements that build strength from the ground up. Expect to leave feeling accomplished and ready for more!
Rest and Recover
You'll melt away any tightness from the past two days with a gentle, flowing stretch session — leaving you feeling looser, refreshed, and ready for what's next.
Mobility Flow
You'll move through a gentle head-to-toe flow that leaves your whole body feeling looser, lighter, and ready for anything.
Lower Body Power
You'll fire up your legs and build a stronger core — every rep counts and you'll feel the difference by the end!
Core & Skill Prep
You'll fire up your core and build real stability from the inside out — steady, controlled, and satisfying. Great for building the foundation your whole body will thank you for.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.