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Simply Snatched

SEDWELLNESS

Coach
Sarah Dougherty

Welcome to Simply Snatched!

4-Week Dumbbell-Only Strength Program

Strong, sculpted, and confident!

Simply Snatched is a 4-week training program designed to help you build visible muscle, feel athletic, and stay consistent without burnout or extreme workouts.

This program is built for anyone who wants structure, efficiency, and results they can actually maintain.

WHAT YOU GET:

  • 4 week, dumbbell only progressive overload program
  • 2 lower body strength workouts per week
  • 2 upper body strength workouts per week
  • 1 conditioning workout per week
  • Coaching in each workout, with each movement
  • Videos to teach the movements
  • Rep and set tracking
  • PR tracking
  • Ability to comment and leave notes for me
  • Ability to message me
$30
Get Simply Snatched
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Build visible muscle
Increased metabolism: Muscle burns more calories at rest than fat, which supports fat loss. Bone health: Resistance training stimulates bone growth, helping prevent osteoporosis as you age. Joint protection: Strong muscles act as natural shock absorbers, reducing injury risk. Better insulin sensitivity & metabolic health: Muscle tissue helps regulate blood sugar and improve energy levels.
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Improves Mood, Increases Energy
Strength training releases endorphins and increases confidence, reducing stress, anxiety, and improving body image.
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Supports Hormonal Health
Regulates hormones like testosterone, estrogen, and growth hormone that influence energy, recovery, and metabolism.
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Structured Workouts
Simply Snatched gives you five structured workouts each week. No more guessing or planning. Every session is laid out for you, with guidance and coaching to help you push through and get results.
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Tracking your Workouts
The best way to improve anything is to track it and measure it. The TrainHeroic app makes it so easy to track your workouts, your recovery, and your improvements.
Features
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Access to your coaches
You can message Sarah directly through the app for questions and 1:1 coaching.
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Detailed instructions for each workout
The workouts are programmed as progressive overload, changing slightly each week. Every workout has detailed descriptions to guide you.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Simple, efficient workouts
Every workout requires just a set of dumbbells, and takes no more than 45 minutes to complete.
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Delivered through TrainHeroic
The TrainHerioc App makes it is to track your workout to stay focused and never miss a rep or set.
Equipment
Required
Dumbbells
Recommended
Mat
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1 - Lower Body Pull

A1

Worlds Greatest Stretch

1 x 16

A2

Squat to Stand Stretch

1 x 10

A3

Inchworm

1 x 10

A4

Glute Bridge Hamstring Walkout

1 x 10

B1

DB Sumo Deadlift

3 x 12

B2

Weighted Dead Bug

3 x 30

C1

DB Glute Bridge

3 x 12

C2

2-Point Bear Hold

3 x 60

D1

DB RDL

3 x 8

D2

DB Reverse Lunge with Forward Lean

3 x 16

Monday
Upper Body Strength - Push + Core

A1

Down Dog to Cobra

1 x 10

A2

Thread the Needle

1 x 12

A3

Forearm Wall Slide w/ Retraction

1 x 10

A4

Scap Push-Up

1 x 10

B1

DB Bench Press

3 x 8

B2

High Plank Walk

3 x 16

C1

Seated DB Press

3 x 8

C2

Push-Up

3 x 10

D1

Skull Crushers

3 x 8

D2

Boat Post with Overhead Press

3 x 8

Tuesday
Week 1 Day 3 - Lower Body Push

A1

Glute Bridge

1 x 12

A2

Cossack Squat

1 x 10

A3

Fire Hydrant

1 x 20

A4

Low Plank Walk Outs

1 x 10

B1

Goblet Squat

3 x 12

B2

Wall Sit with Front Raise Hold

3 x 30

C1

DB Step Up

3 x 16

C2

Split Stance DB Around the World

3 x 16

D1

Bulgarian Split Squat

3 x 16

D2

Curtsy Lunge

3 x 16

Wednesday
Week 1 Day 4 - Upper Pull + Core

A1

I/Y/T

1 x 8

A2

Bird Dog

1 x 24

A3

High Plank Shoulder Taps

1 x 20

A4

Lat Activations

1 x 10

B1

1-Arm DB Row

3 x 16

B2

DB Renegade Row

3 x 20

C1

Bicep Curl to Shoulder Press

3 x 8

C2

High Plank DB Drag

3 x 20

D1

DB Reverse Fly

3 x 12

D2

DB Pullover

3 x 12

Thursday
Week 1 Day 5 - Conditioning

A1

High Knees With Forward Travel

1 x 0:30

A2

Lateral Lunge

1 x 8

A3

Glute Bridge March

1 x 20

A4

Reverse Lunge with Knee Drive

3 x 20

B1

Cardio

1 x 2:00

B2

Push-Up

1 x 5

B3

DB Snatch

1 x 10

B4

DB Thruster

1 x 15

B5

Cardio

1 x 2:00

Coach
More from SEDWELLNESS
coach-avatar Sarah Dougherty

Sarah is is a strength, nutrition, and wellness coach who helps women build muscle, confidence, and sustainable habits. With experience as a national-level athlete and coach, she blends athletic performance, functional training, and lifestyle guidance to create results-driven programs that are approachable, effective, and empowering.

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Simple. Strong. Consistent.

No more guessing, no more stressing, no more not having a plan. Just simple, effective workouts that get results. Simply Snatched helps you feel strong, confident, and consistent every week.

Get Simply Snatched
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FAQs
Who is Simply Snatched for?
Simply Snatched is for anyone who wants to build muscle, feel strong, and create a toned, athletic physique without spending hours in the gym or doing endless cardio.
What do I need?
You need access to a set of dumbbells. I recommend having access to a full set so you are able to follow the progressive overload program, which includes increasing your weight throughout the 4 weeks.
What if I miss a workout?
No problem. The program is flexible and designed to fit real life just pick up where you left off. The app allows you to easily move a previous days workout to your current day.
What is the workout split?
Lower/upper/lower/upper/conditioning. This allows for recovery time between strength workouts. While the program has back to back workouts, the 5 workouts a week allows you to choose your rest days.
How does strength training change my body shape?
Strength training builds muscle that creates curves, improves posture, and tightens areas like the glutes, legs, core, arms, and back. Having muscle on the body increases your basal metabolic rate - the calories you burn at rest - which in turn can help you lose body fat.
Simply Snatched
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