4-Week At-Home Strength Plan | Dumbbell Workouts for Busy Women

Get stronger in 4 weeks with just a pair of dumbbells and 40 minutes, 3 times a week.

I've competed in fitness and I'm a busy mom, so I built this plan for real life: no gym, no complicated routines, and no falling behind if you miss a day.

What's inside:

• 3 full-body workouts with sets, reps and rest times

• A week-by-week plan that builds as you get stronger

• A form guide for every exercise

• Warm-up and cool-down routines

• A progress tracker to see your results

Perfect for: beginners and anyone getting back into training at home.

Instant PDF download. Print it or use it on your phone.