Aptive Fitness
Get Strong & Lean at Home With Just Dumbbells!
Minimal Equipment. Maximum Results.
Frustrated by complicated workouts and crowded gyms? Our dumbbell only program brings the gym to your living room, ensuring powerful results with minimal equipment. Designed for both beginners and intermediate trainees, each session is strategically streamlined to fit easily into your schedule.
What Makes Our Dumbbell Program Exceptional?
Efficient Workouts: Save time without sacrificing results. Each session delivers targeted, impactful exercises in under an hour.
Simple & Accessible: Only a pair of dumbbells needed, making this program perfect for at-home training.
Beginner to Intermediate Friendly: Adjustable exercises to suit your current strength level and to grow with you as you progress.
Structured Guidance: Clearly laid out routines eliminate guesswork, keeping you motivated and consistently improving.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Low Pogo Hops
3 x 20
A2
Kneeling Push Ups
2 x 10
B1
Quarter Squat Jump
4 x 3
B2
Kneeling Plyometric Push Ups
4 x 5
C1
Deficit Push Ups
C2
Lunge Cat/Cow
3 x 8
D1
Incline DB Bench Press
D2
Single Leg V-Ups
2 x 5
E1
DB Fly
E2
DB Lying Triceps Extensions
E3
Russian Twists
2 x 6
F
Jog
1 x 10:00
A
Bent Over DB Row
2 x 10
B
Air Squat
2 x 10
C1
Head Supported Dumbbell Row
C2
Single Leg POGO
3 x 20
D1
Broad Jump
4 x 2
D2
Shrug (Dumbbell)
E1
Kneeling Plyometric Push Ups
4 x 5
E2
DB Chest Supported Rear Delt Fly
F1
Incline Bicep Curls (Dumbbell)
F2
Bent Over Extension & Rotation
2 x 10
G1
DB Hammer Curl
G2
Cossack Squat Hold
2 x 8
H
Jog
1 x 10:00
A1
Spilt Stance Squat
2 x 10
A2
Good Mornings (DB)
2 x 10
B1
DB Bulgarian Spilt Squat
B2
Supine Bridge with Reach
3 x 8
C1
Dumbbell Romanian Deadlift
C2
Yoga Push Up
3 x 6
D1
Goblet Squat (Heel Elevated, DB)
D2
Standing Neck Extension Isometric
3 x 0:30
E1
Low Switch Cossack Squat (Goblet, DB)
E2
Seated Dumbbell Lateral Raises
F
Standing Calf Raise (DB - Toes Elevated)
