A Detailed 28-Day At-Home Training Plan

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Lacking energy and confidence is no way to live your life. Life is too short to be unhealthy and overweight. You were meant to look and feel better.

With this effective at-home workout program, you only need to do two things see results:

  1. Get Started
  2. Be Consistent

Let’s get you back to feeling and looking the way you did when you were younger!

5 Key Things to Know Before Starting

  1. What is your purpose for doing this?  Are you trying to lose weight, do you want to tone up? Do you want to have more energy for your kids?  Do you want to feel more confident when you’re at work or out in public? Write it down on a sticky note and post it somewhere you can see it every day.  Ie; nightstand, bathroom mirror, closet, front door, etc.
  2. Commit to a time. For these workouts you only need 45 minutes per day from start to finish so find that window of time and try to make it the same each day.
  3. Allow yourself some flexibility. If you miss a workout don’t worry about it, just commit to the next day 100%.  Try not to beat yourself up over it.
  4. Commitment and consistency. Make sure you don’t miss more than two days in a row.  As we know it can be a slippery slope getting started again.
  5. Have some accountability. Find a friend or family member to workout with you or do the same workouts and share results.  Post your workout on social media or feel free to email us your results each day.

 

A Detailed 28-Day At-Home Training Plan

With this effective single dumbbell workout program, you only need to do two things see results:

  1. Get Started
  2. Be Consistent

Let’s get you back to feeling and looking the way you did when you were younger!

Download your copy of our A Detailed 28-Day At-Home Training Plan today!

How It Works: What You Can Expect Each Day

Warm-up/Mobility

These are general cardio and bodyweight movements intended to get your heart rate up and all of your muscles activated.

Movement Practice

This is the time you spend working on each individual movement you are doing for the workout. Don’t take this lightly as you want to make sure you have your technique down and everything feels right.

Workout Test

This part is a mini version of the actual workout.  It is there to make sure you are good with the movements/weights you practiced earlier to ensure you get the best workout possible.  Treat this like an actual workout and go hard but know you always have a few minutes built in afterwards to recover and make adjustments (and go to the bathroom!)

Workout

This is what you have been preparing for the whole time.  You should be more than ready so give it your all. Don’t forget to double check the notes along with it.

Cool Down

Catch your breath and stretch out your muscles while doing so.  Take a moment here to reflect on the workout and how it went.

Timing

Next to each part is a number of minutes.  This is approximately how long you should spend at each part.  Some of these may go a little quicker or slower depending on your needs but is intended to get you done everything in under 45 minutes each day.

Equipment

The only piece of equipment you need is a single dumbbell which can be bought almost anywhere.  The quickest and cheapest option is something like Walmart or Amazon and you can expect to pay around $1 per pound.  The great part is that if you get stronger quick you can buy a heavier one without costing too much money.

A Glance at 7 Days of At-Home Workouts

Day 1

Warm-up/Mobility:   10 minutes
30 Seconds at each:

Easy Frog Hops, Spidermans, Big Arm Circles, Moderate Frog Hops, Samson Lunges, Air Squat, Easy Burpees, Push-up to Down Dog, Faster Air Squats

Movement Practice:   8 minutes
Spend 8 minutes practicing DB Russian swings, burpees, and goblet squats.

Workout Test:   5 minutes  
1 Round

1:00 Max Reps Russian DB Swings
1:00 Max Reps Burpees
1:00 Max Reps DB Goblet Squats 

Workout:   19 minutes  
5 Rounds:

1:00 Max Reps Russian DB Swings
1:00 Max Reps Burpees
1:00 Max Reps DB Goblet Squat
1:00 Rest

***Aim for 8-12 reps for each movement each minute.
***Burpee Scaling Options

Cool Down:   3+ minutes

Hamstring Stretch and Chest Stretch

Day 2

Warm-up/Mobility:   10 minutes
30 Seconds at each:

Inchworm to Push-up, Glute Bridges, Shoulder Taps, Right Single Leg Glute Bridge, Push-up Plank to Front Plank, Left Single Leg Glute Bridge, Divebombers

Movement Practice:   7 minutes
Spend 7 minutes practicing 1-arm DB cleans and v-ups.

Workout Test:   5 minutes  
1 Round of:

10 DB Cleans Right Arm
10 DB Cleans Left Arm
10 V-ups

Workout:   16 minutes  
3 Rounds:
20 DB Cleans Right Arm
20 DB Cleans Left Arm
20 V-ups 

***Aim to finish between 12-16 minutes
***Choose a Dumbbell weight that you can do the 20 single arm cleans in 2 sets or less each round.

Cool Down:   7+ minutes

Straddle Stretch and Child’s Pose

Day 3

Warm-up/Mobility:   10 minutes
45 Seconds at each:

Lateral Hops, Arm Circles, Spidermans, Jump Taps, Push-up to Down Dog, Jump Taps, Push-ups

Movement Practice:   7 minutes
Spend 7 minutes practicing lateral hops and push press.

Workout Test:   5 minutes  
1 Round of:

30 Seconds High Knees
25 Lateral Hops
14 DB Push Press (7 each arm)

Workout:   20 minutes  
4 Rounds:
1 Minute of High Knees
50 Lateral Hops
20 DB Push Press (10 each arm)

***Aim to finish between 16-20 minutes.
***Choose a push press weight you can complete the 10 reps each side without putting the Dumbbell down.

Cool Down:   3+ minutes

Calf Stretch and Child’s Pose

Day 4

Warm-up/Mobility:   10 minutes
1:00 at each:

DB Bent Over Row Right Arm, Push-up to Down Dog, DB Bent Over Row Left Arm, Air Squat

MOBILITY

Couch Stretch: 90 Seconds Each Side

Movement Practice:   7 minutes
Spend 7 minutes practicing Russian twists, bent over rows, and air squats.

Workout Test:   7 minutes  
1 Round of:

:40 of work/:20 of rest at each:
Russian Twists
Bent Over Row Right Arm
Air Squats
Bent Over Row Left Arm

Workout:   16 minutes  
:40 of work/:20 of rest x 4 Rounds:
DB Russian Twists
DB Bent Over Row Right Arm
Air Squat
DB Bent Over Row Left Arm

***Score = Total reps  

***Spend 40 seconds doing as many Russian twists as you can then rest for 20 seconds.  Repeat that 4 times then move onto the right arm bent over rows.  

Cool Down:   5+ minutes

Couch Stretch

Day 5

Warm-up/Mobility:   10 minutes
30 Seconds at each:

Lunges, Inchworm to Push-up, Cossack Squats, Inchworm to Push-up,
Russian DB Swings, Inchworms

Movement Practice:   8 minutes
Spend 8 minutes on Dumbbell snatches and lunges.

Workout Test:   5 minutes  
1 Round of:

10 DB Snatches Right Arm
10 DB Snatches Left Arm
10 Alternating Lunges (5 each side)

Workout:   20 minutes  
5 Rounds:
10 DB Snatches Right Arm
10 DB Snatches Left Arm
20 Alternating Lunges (10 each side)

***Aim to finish between 16-20 minutes.

Cool Down:   2+ minutes

Pigeon Pose

Day 6

Warm-up/Mobility:   7 minutes
30 Seconds at each:

Dynamic Warm-up x 7:00

Movement Practice:   7 minutes
Spend 7 minutes practicing goblet thrusters, high pulls, and burpees.

Workout Test:   5 minutes  
1 Round of:

7 Goblet Thrusters
7 DB Hang High Pulls Right Arm
7 DB Hang High Pulls Left Arm
7 Burpees

***Aim to finish this test round in under 2:15. 

Workout:   24 minutes  
10 Rounds of:

7 Goblet Thrusters
7 DB Hang Power Cleans Right Arm
7 DB Hang Power Cleans Left Arm
7 Burpees

***Aim to finish between 18-24 minutes
***Burpee Scaling Options

Cool Down:   2+ minutes  

Couch Stretch and Child’s Pose

Day 7

Warm-up/Mobility:   8 minutes
45 Seconds at each:

Samson Lunges, Small Arm Circles, Good Morning (no weight), Push-up to Down Dog, Big Arm Circles, Cossack Squats

Movement Practice:   8 minutes
Spend 8 minutes practicing hollow holds, DB clean and press, and mountain climbers.

Workout Test:   5 minutes  
Spend 30 seconds at each movement completing as many reps as you can.

20 Second Hollow Hold
10 DB Clean and Press Right Arm
10 DB Clean and Press Left Arm
30 Mountain Climbers (Right + Left = 1 rep)

Workout:   20 minutes   

Minute 1 – 20 Second Hollow Hold
Minute 2 – 10 DB Clean and Press Right Arm
Minute 3 – 10 DB Clean and Press Left Arm
Minute 4 – 30 Mountain Climbers (Right + Left = 1 rep)

***Repeat for 5 rounds
***When each minute starts complete the amount of work listed.  Once the work is complete you rest until the next minute starts.  Once you finish the mountain climbers go back to the hollow hold.
***If the weight is moderate to heavy you can also do a DB Clean and Push Press or DB Clean and Jerk

Cool Down:   4+ minutes

Couch Stretch and Child’s Pose

A Detailed 28-Day At-Home Training Plan

With this effective single dumbbell workout program, you only need to do two things see results:

  1. Get Started
  2. Be Consistent

Let’s get you back to feeling and looking the way you did when you were younger!

Download your copy of our A Detailed 28-Day At-Home Training Plan today!

A Detailed 28-Day At-Home Training Plan

With this effective single dumbbell workout program, you only need to do two things see results:

  1. Get Started
  2. Be Consistent

Let’s get you back to feeling and looking the way you did when you were younger!

Download your copy of our A Detailed 28-Day At-Home Training Plan today!

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