DB Only
Bryleigh Hansen
Women's Training, General Fitness, Functional Fitness, Bodybuilding, Strength & ConditioningA dynamic full-body strength & conditioning program designed for beginners, incorporating high-intensity elements to build strength, endurance, and improve overall fitness using only dumbbells. This four-day-per-week, six-week plan keeps things exciting with a fun mix of movements and workouts—no two sessions are the same!
With a focus on progressive overload and functional movements, you'll develop foundational strength while improving coordination, stamina, and overall athleticism. The workouts are designed to be challenging yet accessible, ensuring that beginners can build confidence while still pushing their limits. Whether you're looking to develop consistency, boost energy levels, or simply enjoy moving your body, this program guarantees variety, challenge, and results without feeling repetitive.
Expect a mix of strength training, conditioning, and high-intensity elements across four workouts per week, allowing for optimal recovery and steady progress. All you need is a set of dumbbells—no gym required!
A1
DB Front Squats
3 x 12
A2
DB Alternating Reverse Lunges
3 x 12
B1
DB Deadlifts
3 x 12
B2
Bent Over Rows
3 x 12
C
Elevated Hand Push Up
2 x MAX
Finisher
D
3 rounds (6 min total): 30 seconds Jumping Squats 30 seconds DB Swings 30 seconds Plank Shoulder Taps 30 second Rest
PART A
A
3 rounds: In a 2 minute window: 8-10 DB Thrusters MAX effort Alternating Hang DB Snatches REST 1 minute between rounds.
PART B
B
3 Rounds: In a 2 minute window: 10 Renegade Rows (5 per side, no push up) MAX Alternating DB Step Ups REST 1 minute between rounds.
PART C
C
3 Rounds: 30 seconds of No Push Up Burpees 30 seconds Bicycle Crunches 30 seconds Mountain Climbers 30 second Rest
A1
Sumo Stance DB Goblet Squats
3 x 12
A2
Single Leg Squat to Box/Chair
3 x 12
B
Bulgarian Split Squat
3 x 12
C
Toes Elevated RDL
3 x 12
Finisher
D
3 rounds: In a 2.5 minute window: 20 Jumping Lunges (10 per leg) 10 Goblet Squats MAX effort Plank Hip Touches until 2.5 minutes is up REST 1 minute between rounds.
A1
DB Bench Press
3 x 12
A2
Alternating Dumbbell Bent Over Row
3 x 12
B
Arnold Press
3 x 12
C1
DB Hammer Curls
3 x 15
C2
Skull Crushers
3 x 12
Circuit
D
3 rounds for time: 40 Lateral Jumps Over DB (20 per side) 15 DB Hang Clean and Press 10 Weighted Sit Ups
Bryleigh Hansen
I will help you create a brand new mindset that helps you break through excuses, overcome self-doubt, build real confidence and actually take action toward the life you want.
That's all you need. Stop procrastinating and let's get to work! Your time is NOW!
Get DB Only
