FREE 4-Day Dumbbell Only at Home Workout Plan

Fall is such a great time of the year to reset and re-commit to your health and wellness goals. We’re getting back into new routines with school, changing weather, changes in daylight and maybe a desire to commit to the last few months of the year. I know I personally always feel a drive to finish the year strong right around now and it’s a great opportunity to take the time to solidify habits and routines well before the New Year (which we all know will be here before we are ready).

So, instead of waiting until January to re-commit to your fitness goals, let’s get started NOW. That means that you have just about 12 weeks until the end of the year. Breaking it down even more, that’s giving you 84 chances to work out and 252 chances to eat well before the end of the year. See how that’s actually SO MUCH? With all that in mind, it only makes sense to really utilize this time to create strong, healthy routines and habits so that you can start 2025 with confidence.

This is exactly why I wanted to provide a simple, effective FREE workout plan that you can use to get you started. I’ve been a certified personal trainer since 2018 and have been lifting weights in some capacity since high school/early college.

As women, muscle is KEY for overall health, longevity and body composition. The best way to maintain and grow muscle is to consistently utilize resistance training. This can be done in many ways, such as using your own bodyweight, bands, dumbbells/plates, cable machines, etc.

These workouts will take about 30-40 minutes max and all you need are some dumbbells, a bench (or chair, ottoman, cooler, etc.) and your own body weight! 

Can’t fit in all 4 workouts? Feel free to skip the cardio/core or the full body day. With this programming, you’ll be working each muscle group twice per week, so even if you can’t do the full body day you will still hit all key muscles. Remember- the program that works the best for YOU will be the one that you can actually stick to!