Aptive Fitness

Coach
JC K.

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.

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Aptive Process
We seamlessly integrate the best aspects of stretching, resistance training, and cardio
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

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

Tuesday
Week 1 Day 3

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

Thursday
Week 1 Day 5

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)

Health at Home - Dumbbells Only