Evolve DB phase 1
evolve with sarah coaching
Strength & ConditioningA simplified, effective approach to building strength—using just dumbbells. This program is designed for women who want structure, progression, and real results without the overwhelm of a full gym setup. Inside, you’ll follow intelligently programmed workouts focused on proper technique, progressive overload, and building confidence with every session. No fluff. Just solid training that meets you where you’re at and helps you evolve. Whether you’re training at home or keeping things simple in the gym—this is strength, stripped back and done right.
A
Evolve - Foam Roll lower body
1 x 3:00
B1
evolve heel elevated crunch
2 x 10
B2
Evolve 3 point low lunge
2 x 5
B3
Evolve walking lunge + figure four
2 x 8
C1
Evolve single leg glute bride
2 x 10
C2
Evolve heel elevated B stance RDL
2 x 12
D
Evolve Goblet Squat
3 x 12
E
Evolve Goblet Bulgarian Split Squat
3 x 12
F
Evolve isometric hamstring hold
3 x 1:00
G
Evolve high plank leg lift
3 x 15
H
Steady state cardio
1 x 20:00
A1
Evolve-foam roll upper body
1 x 3:00
A2
Evolve-flexion & extension on foam roller
1 x 1:00
A3
Evolve-thread the needle on foam roller
2 x 2:00
B
Evolve half kneeling SA overhead press
3 x 12
C
Evolve Kneeling Single Arm Dumbbell Row
3 x 12
D
Evolve Dumbbell Lat pullover
3 x 12
E
Evolve-DB lateral raises
3 x 15
F
Evolve front raise into high pull
2 x 12
G
Evolve Kneeling tricep extension
2 x 15
H
Evolve side plank
3 x 1:00
I
Steady state cardio
1 x 20:00
A
Steady state cardio
1 x 60:00
A
Evolve - Foam Roll lower body
1 x 3:00
B
evolve couch stretch
2 x 1:00
C
Evolve walking lunge + runners knee
2 x 10
D1
Evolve single leg glute bride
2 x 10
D2
Evolve-Prone hollow hold
2 x 1:00
D3
Evolve curtsey lunge no touch
2 x 12
E
Evolve- DB RDL
3 x 12
F
Evolve short stride walking lunge
3 x 12
G
Evolve goblet cossack squat
2 x 12
H
Evolve DB Short range pause hip thrust
3 x 15
I
Steady state cardio
1 x 20:00
A1
Evolve-foam roll upper body
1 x 3:00
A2
Evolve-flexion & extension on foam roller
1 x 3:00
A3
Evolve-thread the needle on foam roller
1 x 3:00
B
Evolve-Z press
2 x 12
C
Evolve-Floor Press w glute bridge
3 x 12
D
Evolve bent over overhand DB row
3 x 12
E
Evolve arnold press
2 x 12
F
Evolve Bench Dips
3 x 15
G
Evolve standing DB bicep curls
2 x 15
H
Steady state cardio
1 x 20:00
A
Steady state cardio
1 x 60:00
Conditioning
B
Circuit A
if you don't have a rower or ski erg you can use a bike or go for a run Row or ski erg 1000m step back lunges x20 (alternating) Row or ski erg 800m High knees x20 Row or ski erg 600m push ups x15 Row or ski erg 400m Sit ups x15 Row or ski erg 200m x10 burpees
A
Sarah Snipper
Hey guys! Im Sarah your head coach for the entire Evolve strength Collective. Ive been doing this for over 16 years!! I absolutely love teaching women how to get strong and confident, specifically how to move their bodies to gain the most out of their workouts! Thank you so much for being here!
