The Dumbbell Program

12 weeks. 3 workouts per week.

3 Blocks — Strength. Conditioning. Core.

Record all of your workout scores and times, as well as the amount of weight lifted in each strength session.

We recommend a proper 10-15 minute warm up before each workout including steady state cardio and any dynamic stretching or body prep applicable to the day’s movement patterns.

If you are new to strength and conditioning and/or these movements or exercises, we highly recommend seeking out a qualified coach or trainer to make sure you are moving in a safe, healthy way.