21-Day Dumbbell Reset

Jackson Carey | Online Fitness Coach

Strength & Conditioning, Functional Fitness, General Fitness, Functional Training

Coach

Coach Jackson

WHAT THIS RESET HELPS YOU DO

Get back into consistent training with a simple 21-day dumbbell plan built for busy adults.

No random workouts. No complicated schedule. Just 3 structured workouts per week designed to help you rebuild strength, improve fitness, and create momentum.

WHAT YOU’LL GET

• 3 workouts per week

• 20–30 minutes per session

• Full-body strength, conditioning, and core

• Warm-ups, finishers, and cooldowns

• Exercise demos, coaching cues, and alternatives

• Simple weekly progression

• Lifetime access through the TrainHeroic app

IMPORTANT

This is a self-guided 3-week training program delivered through the TrainHeroic app. It does not include custom programming, messaging, or 1-on-1 coaching.

$19

Get 21-Day Dumbbell Reset

Rebuild Strength Without the Overwhelm

Simple dumbbell workouts and clear progression so you always know what to do next.

Built for Busy Schedules

3 workouts per week. 20–30 minutes each. Train at home, outdoors, or wherever you have dumbbells.

Features

Programming 3 days per week

Strength, conditioning, and recovery laid out week by week so you never guess what to do.

Coach-Led Video Guidance

Step-by-step exercise demos filmed by Coach Jackson so you can execute every movement correctly.

Every Session Mapped Out

Warm-ups, main lifts, finishers, cooldowns, swaps, and coaching notes included.

Delivered through TrainHeroic App

Track your workouts, reps, and progress inside a simple app. No PDFs. No guesswork.

Equipment

Required

Dumbbells

Recommended

Bench + Mat

Sample Week

Week 1 of 3-week program

Sunday

Full Body A

Bodyweight Squat

1 x 15

Arm Circles

1 x 20

Hip Hinge

1 x 15

Goblet Squat

3 x 12

Push-Up

3 x 12

DB Single Arm Row

3 x 12

DB Romanian Deadlift

3 x 12

3-Minute AMRAP

Set a timer for 3 MINUTES. Move steadily through the listed exercises and complete as many quality rounds as possible. Do not rush sloppy reps. Record your total rounds. AMRAP: Bodyweight Squat x 10 reps Push-Up x 6 reps Single-Arm DB Row x 6 reps per side

Child's Pose

1 x 30

Seated Hamstring Stretch

1 x 30

Hip Flexor Stretch

1 x 30

Cross-body Shoulder Stretch

1 x 30

Monday

Optional Recovery

Walk

1 x 30:00

Bicycle or Stationary Bike

1 x 20:00

Mobility or Stretching

1 x 15:00

Foam Roller

1 x 10:00

Tuesday

Full Body B

Glute Bridge

1 x 15

Scapula Push-Up

1 x 10

Bodyweight Squat

1 x 15

DB Reverse Lunge

3 x 20

DB Standing Shoulder Press

3 x 12

DB Hip Thrust

3 x 12

Bent Over DB Row

3 x 12

3-Minute AMRAP

Set a timer for 3 MINUTES. Move steadily through the listed exercises and complete as many quality rounds as possible. Do not rush sloppy reps. Record your total rounds. AMRAP: DB Deadlift x 10 reps DB Standing Shoulder Press x 8 reps Mountain Climber x 20 total

Child's Pose

1 x 30

Seated Hamstring Stretch

1 x 30

Hip Flexor Stretch

1 x 30

Cross-body Shoulder Stretch

1 x 30

Wednesday

Rest Day

Thursday

Conditioning & Core

Bodyweight Squat

1 x 15

Arm Circles

1 x 20

Walkout

1 x 8

DB Thruster

3 x 30

DB Renegade Row

3 x 30

DB Reverse Lunge

3 x 30

Plank Shoulder Tap

3 x 30

3-Minute AMRAP

Set a timer for 3 MINUTES. Move through the core exercises with control. Brace your abs, breathe steadily, and focus on clean reps over speed. AMRAP: DB Russian Twist x 20 total DB Dead Bug x 10/side

Standing Forward Fold

1 x 30

World's Greatest Stretch

1 x 30

Cobra Pose

1 x 30

Child's Pose

1 x 30

Friday

Optional Recovery

Walk

1 x 30:00

Bicycle or Stationary Bike

1 x 20:00

Mobility or Stretching

1 x 15:00

Foam Roller

1 x 10:00

Saturday

Rest Day

Coach

More from Jackson Carey | Online Fitness Coach

Coach Jackson

Founder of FitCircuits with 15+ years of training experience. Jackson creates simple, effective programs that help busy adults build strength, improve fitness, and stay consistent without overcomplicating training.

Your Next 21 Days Start Here

Build consistency, get stronger, and stop guessing what to do. Follow a simple 3-day-per-week dumbbell plan for the next 21 days.

Get 21-Day Dumbbell Reset

FAQs

What equipment do I need?

A pair of dumbbells is required. A bench or mat is helpful but not mandatory. Exercise alternatives are included when needed.

How long are the workouts?

Most workouts take 20–30 minutes, including warm-up and cooldown. The program is designed to fit into a busy schedule.

What if I only have light dumbbells?

No problem. The program uses tempo, reps, circuits, and simple progression methods so you can still challenge yourself with lighter weights.

What if I miss a workout?

Life happens. The plan is structured but flexible. Move the session to another day that week and keep going.

Is this a one-time payment?

Yes. One-time payment with lifetime access through the TrainHeroic training app.

Is this program beginner-friendly?

Yes. The program starts with foundational movements, clear coaching cues, and simple weekly progressions so you can build confidence without feeling overwhelmed.

Is there cardio in this program?

Yes. Conditioning and core work are built into the plan so you can improve fitness without needing long separate cardio sessions.

Where can I do these workouts?

You can do this program at home, outdoors, or in a gym. All you need is a pair of dumbbells and enough space to move safely.

The Proof