Day-by-day plan
Dumbbells program
28 days · about 10 min a session
Day 1
8′- Jumping Jacks30 sec
- High knees30 sec
- Dumbbell Standing Biceps Curl3 x 12 reps
- Front Dumbbell Raises3 x 12 reps
- Renegade Rows4 x 10 reps
- Standing Dumbbell Upright Row3 x 10 reps
Day 2
7′- Head tilts30 sec
- Forearm circles30 sec
- Hand circles30 sec
- Hips circles30 sec
- Standing air bike30 sec
- Windmill30 sec
- Side-to-side tilts30 sec
- Hands to back stretch30 sec
- Crunches30 sec
- Flutter kicks30 sec
- Bird dog30 sec
- Hyperextension30 sec
- Swan neck30 sec
Day 3
9′- Jumping Jacks30 sec
- Dumbbell Deadlift4 x 10 reps
- Dumbbell Bar Grip Sumo Squat4 x 10 reps
- Standing Dumbbell Calf Raise4 x 15 reps
- Climber30 sec
- Body saw12 reps
Day 4
11′- Head tilts30 sec
- Hips circles30 sec
- Hand circles30 sec
- Elbow to shoulder30 sec
- Forearm stretching30 sec
- Hands to back stretch30 sec
- Bodyweight Standing Oblique Twist30 sec
- Side-to-side tilts30 sec
- Knee circles30 sec
- Heel circles30 sec
- Heel ups30 sec
- Windmill30 sec
- Bends to legs30 sec
- Side lunges30 sec
- Sitting bendovers30 sec
- Stretching30 sec
- Climber30 sec
- Side bridge30 sec
- Open Book Stretch30 sec
- Dead bug30 sec
- Vacuum lying30 sec
Day 5
8′- Pushups3 x 15 reps
- Dumbbells bench press4 x 10 reps
- Dumbbells Fly Lying4 x 10 reps
- Straight-Arm Dumbbell Pullover4 x 8 reps
Day 6
7′- Head tilts30 sec
- Forearm circles30 sec
- Hand circles30 sec
- Hips circles30 sec
- Standing air bike30 sec
- Windmill30 sec
- Side-to-side tilts30 sec
- Hands to back stretch30 sec
- Crunches30 sec
- Flutter kicks30 sec
- Bird dog30 sec
- Hyperextension30 sec
- Swan neck30 sec
Day 7
RestNo session today — recovery is part of the plan.
Day 8
12′- Hyperextension3 x 30 sec
- Renegade Rows3 x 10 reps
- One-Arm Dumbbell Row3 x 10 reps
- Dumbbells press standing3 x 12 reps
- Dumbbell Flies3 x 12 reps
- Front ups3 x 12 reps
- Side ups body tilt3 x 12 reps
Day 9
11′- Head tilts30 sec
- Hips circles30 sec
- Hand circles30 sec
- Elbow to shoulder30 sec
- Forearm stretching30 sec
- Hands to back stretch30 sec
- Bodyweight Standing Oblique Twist30 sec
- Side-to-side tilts30 sec
- Knee circles30 sec
- Heel circles30 sec
- Heel ups30 sec
- Windmill30 sec
- Bends to legs30 sec
- Side lunges30 sec
- Sitting bendovers30 sec
- Stretching30 sec
- Climber30 sec
- Side bridge30 sec
- Open Book Stretch30 sec
- Dead bug30 sec
- Vacuum lying30 sec
Day 10
11′- High knees60 sec
- Dumbbell Squats3 x 10 reps
- Split squats3 x 10 reps
- Dumbbell Farmers Carry3 x 30 sec
- Hand curls with dumbbell standing3 x 12 reps
- Hand curls with dumbbells reverse grip3 x 12 reps
- Two Arms Dumbbell Press3 x 12 reps
Day 11
7′- Head tilts30 sec
- Forearm circles30 sec
- Hand circles30 sec
- Hips circles30 sec
- Standing air bike30 sec
- Windmill30 sec
- Side-to-side tilts30 sec
- Hands to back stretch30 sec
- Crunches30 sec
- Flutter kicks30 sec
- Bird dog30 sec
- Hyperextension30 sec
- Swan neck30 sec
Day 12
13′- Decline pushups3 x 12 reps
- Pushups Diamond3 x 12 reps
- French Dumbbell press3 x 12 reps
- One Arm Dumbbell Triceps extention3 x 12 reps
- Front ups3 x 12 reps
- Dumbbell Flies3 x 12 reps
- Standing Dumbbell Upright Row3 x 12 reps
Day 13
11′- Head tilts30 sec
- Hips circles30 sec
- Hand circles30 sec
- Elbow to shoulder30 sec
- Forearm stretching30 sec
- Hands to back stretch30 sec
- Bodyweight Standing Oblique Twist30 sec
- Side-to-side tilts30 sec
- Knee circles30 sec
- Heel circles30 sec
- Heel ups30 sec
- Windmill30 sec
- Bends to legs30 sec
- Side lunges30 sec
- Sitting bendovers30 sec
- Stretching30 sec
- Climber30 sec
- Side bridge30 sec
- Open Book Stretch30 sec
- Dead bug30 sec
- Vacuum lying30 sec
Day 14
RestNo session today — recovery is part of the plan.
Day 15
13′- Dumbbell Glute Bridge3 x 12 reps
- Dumbbell Deadlift3 x 12 reps
- Dumbbell Full Swing3 x 12 reps
- Dumbbell Plyo Squat3 x 12 reps
- Dumbbell High Pull3 x 12 reps
- One-Arm Dumbbell Row3 x 12 reps
- Shrugs with dumbbells3 x 12 reps
Day 16
7′- Head tilts30 sec
- Forearm circles30 sec
- Hand circles30 sec
- Hips circles30 sec
- Standing air bike30 sec
- Windmill30 sec
- Side-to-side tilts30 sec
- Hands to back stretch30 sec
- Crunches30 sec
- Flutter kicks30 sec
- Bird dog30 sec
- Hyperextension30 sec
- Swan neck30 sec
Day 17
13′- Dumbbells bench press3 x 12 reps
- Dumbbell Close Grip Press3 x 12 reps
- Dumbbell Bent Arm Lateral Raise3 x 12 reps
- French Dumbbell press3 x 12 reps
- Dumbbell Standing Biceps Curl3 x 12 reps
- Dumbbell Concentration Curls Sitting3 x 12 reps
- Forearms3 x 12 reps
Day 18
11′- Head tilts30 sec
- Hips circles30 sec
- Hand circles30 sec
- Elbow to shoulder30 sec
- Forearm stretching30 sec
- Hands to back stretch30 sec
- Bodyweight Standing Oblique Twist30 sec
- Side-to-side tilts30 sec
- Knee circles30 sec
- Heel circles30 sec
- Heel ups30 sec
- Windmill30 sec
- Bends to legs30 sec
- Side lunges30 sec
- Sitting bendovers30 sec
- Stretching30 sec
- Climber30 sec
- Side bridge30 sec
- Open Book Stretch30 sec
- Dead bug30 sec
- Vacuum lying30 sec
Day 19
9′- Dumbbell Arnold Press3 x 12 reps
- Dumbbell Front Raise3 x 12 reps
- Dumbbell Standing Driver3 x 12 reps
- Shrugs with dumbbells3 x 12 reps
- Dumbbell Side Bend3 x 12 reps
Day 20
7′- Head tilts30 sec
- Forearm circles30 sec
- Hand circles30 sec
- Hips circles30 sec
- Standing air bike30 sec
- Windmill30 sec
- Side-to-side tilts30 sec
- Hands to back stretch30 sec
- Crunches30 sec
- Flutter kicks30 sec
- Bird dog30 sec
- Hyperextension30 sec
- Swan neck30 sec
Day 21
RestNo session today — recovery is part of the plan.
Day 22
3′Day 23
11′- Head tilts30 sec
- Hips circles30 sec
- Hand circles30 sec
- Elbow to shoulder30 sec
- Forearm stretching30 sec
- Hands to back stretch30 sec
- Bodyweight Standing Oblique Twist30 sec
- Side-to-side tilts30 sec
- Knee circles30 sec
- Heel circles30 sec
- Heel ups30 sec
- Windmill30 sec
- Bends to legs30 sec
- Side lunges30 sec
- Sitting bendovers30 sec
- Stretching30 sec
- Climber30 sec
- Side bridge30 sec
- Open Book Stretch30 sec
- Dead bug30 sec
- Vacuum lying30 sec
Day 24
12′- Reverse pushups3 x 10 reps
- Dumbbell Lunge 3 x 10 reps
- Front ups3 x 10 reps
- Side ups body tilt3 x 10 reps
- Reverse crunches3 x 20 reps
- Superman3 x 10 reps
- Plank30 sec
- Side plank30 sec
Day 25
7′- Head tilts30 sec
- Forearm circles30 sec
- Hand circles30 sec
- Hips circles30 sec
- Standing air bike30 sec
- Windmill30 sec
- Side-to-side tilts30 sec
- Hands to back stretch30 sec
- Crunches30 sec
- Flutter kicks30 sec
- Bird dog30 sec
- Hyperextension30 sec
- Swan neck30 sec
Day 26
18′- Jumping Jacks30 sec
- High knees30 sec
- Pushups3 x 10 reps
- Dumbbells press standing3 x 15 reps
- One-Arm Dumbbell Row3 x 10 reps
- Squats3 x 20 reps
- Raising your buttocks3 x 20 reps
- Crunches3 x 20 reps
- Superman3 x 10 reps
- Plank3 x 30 sec
Day 27
11′- Head tilts30 sec
- Hips circles30 sec
- Hand circles30 sec
- Elbow to shoulder30 sec
- Forearm stretching30 sec
- Hands to back stretch30 sec
- Bodyweight Standing Oblique Twist30 sec
- Side-to-side tilts30 sec
- Knee circles30 sec
- Heel circles30 sec
- Heel ups30 sec
- Windmill30 sec
- Bends to legs30 sec
- Side lunges30 sec
- Sitting bendovers30 sec
- Stretching30 sec
- Climber30 sec
- Side bridge30 sec
- Open Book Stretch30 sec
- Dead bug30 sec
- Vacuum lying30 sec
Day 28
RestNo session today — recovery is part of the plan.
The gym was always the floor.