4 Weeks to Fit Dumbbell Program


This 4 week dumbbell workout plan requires only dumbbells to help you reach your goals.

My mission is to get you to MOVE and try something that will challenge you! I always program for function and keep you moving throughout the workout.

Each week you'll have 3 workouts to complete: total body, lower body, and upper body. Because life is tough, and schedules get tricky, feel free to add these in throughout the week whenever is best! In addition to these 3 workouts, I recommend adding in an extra one or two cardio days. These can be anything! Walking or running on the treadmill or outside. Using the elliptical, bike, rower or stairmaster. Maybe even going for a swim! Whatever cardio you enjoy is what I want you to do. Start with 20 minutes on these days and gradually increase to 45 minutes.

In addition to your 3 workouts, and 1-2 cardio days, please add in 1-2 rest days depending on how you’re feeling. Stay active on these days by adding in a light walk or maybe even yoga, but take a break from the higher intensity!

On each workout page you’ll notice a space for NOTES. Use these spaces to jot down how the exercise and workout felt. Also, write down the weight you used. This way you can come back to these notes and see your progress!

This entire program is printable so you can take it with you to the gym.

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