BUILDING YOU at Home

Evnia Fitness

Weightlifting, Women's Training
Coach
Aileen Bernuy

This program is for the woman looking to get into weight training but doesn't now where to start.

For the woman who has experience with lifting but has only done random work outs, never following a structured program.

And/or for the woman who has limited equipment and time!

If you fall into any of these categories, this program was designed with you in mind!

This is a 3 day a week 6 week program that prioritizes progressive overload with the introduction of fundamental movements to strength training to get you to start building muscle.

Because this program was made to help you continue progressing in your fitness journey it can be completed as many times as you like! You get from it as much as you put into it!

$40
Get BUILDING YOU at Home
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An Intentional Way To Train
Programming made to take your training to a new level using progressive overload.
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Minimal Equipment
Whether you're training at home or at the gym this is a dumbbell only program so you can train anywhere at your own convenience.
Features
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Programming 3 days per week
Purposeful programming designed to help introduce fundamental movements, lay a solid foundation with strength training and begin to build muscle.
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Exercise Video Guidance
Demonstration videos are provided for each exercise and detailed descriptions on how to execute so that you feel confident in what you're doing.
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Delivered through TrainHeroic
User friendly app where you can track your progress!
Equipment
Required
Dumbbells
Recommended
Mat // Bench/Chair // Long Loop Resistance Band
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Sample Week
Week 1 of 6-week program
Monday
Week 1 Day 1 Full Body

A1

Cat Cow

1 x 10

A2

Quadruped Thoracic Rotations

1 x 8

A3

Deep Squat to Hamstring Stretch

1 x 10

B1

Deadbug

3 x 16

B2

Plank Hold

3 x 0:30

C

Bent Over DB Row

3 x 15

D

Incline Pushups

3 x 15

E

Seated Dumbbell Press

3 x 15

F

The Goblet Squat

3 x 15

G

Dumbbell Romanian Deadlift

3 x 15

Wednesday
Week 1 Day 2 Full Body

A1

Cat Cow

1 x 5

A2

Quadruped Thoracic Rotations

1 x 8

A3

Ankle Mobility Lunge

1 x 8

B1

Commandos

2 x 10

B2

Reverse Crunch

2 x 10

C

DB Floor Chest Press

3 x 15

D

Superman Pull Downs

3 x 15

E

Standing Dumbbell Overhead Press

3 x 15

F

DB Split Squat

3 x 15

G

Glute Bridges

3 x 15

Friday
Week 1 Day 3 Full Body Unilateral

A1

Quadruped Hip Circles

1 x 5

A2

Cat Cow

1 x 10

A3

Quadruped Thoracic Rotations

1 x 10

B

Side Plank- modification & progression

2 x 0:30

C

Single Arm DB Chest Press

3 x 15

D

Dumbbell Reverse Lunge

3 x 15

E

Staggered Single Arm Row

3 x 15

F

Assisted Single Leg RDL

3 x 15

Coach
More from Evnia Fitness
coach-avatar Aileen Bernuy

Hey there! I'm Aileen and I am a NASM Certified Personal Trainer. My passion stems from years of punishing myself and my body to look a certain way. I've learned how to enjoy exercise and all of its benefits and now I teach women to appreciate their bodies for what it can do and not just by what it looks like!

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Begin to BUILD YOU, anywhere.

No matter where you are in your journey to health and fitness, begin to build your physique while enjoying the process!

Get BUILDING YOU at Home
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BUILDING YOU at Home
Join Today!