Welcome to Your At-Home Workout Program

Thank you for choosing this program to help you stay fit and strong from the comfort of your home. This daily routine is designed to build strength, enhance endurance, and improve overall fitness using just a set of dumbbells and resistance bands.

What to Expect:

• You will perform a full body holistic warm-up and 4 exercises every other day, specifically chosen to target all major muscle groups for a balanced, full-body workout.
• Consistency is key. By dedicating just a few hours each week, you'll build strength, increase stamina, and improve your overall fitness level.
• Each exercise is demonstrated in the videos linked below. Please watch these videos before starting the program to ensure you're performing the exercises with the correct form.
• You will finish with a cool-down focused on improving mobility and decreasing your heart rate after the workout.

How to Get Started:

1. Find a comfortable, open space where you can move freely without interruption.
2. Gather your equipment: a set of dumbbells and resistance bands.
3. Watch the demonstration videos linked below to familiarize yourself with each movement.
4. Start with the gentle warm-up designed to prepare your body as shown in the first demonstration video.
5. Perform each exercise as shown, focusing on slow, controlled movements.
6. Adjust the resistance or weight as needed to match your fitness level.
7. Perform 3-4 sets of each exercise; each set should last 45-90 seconds.

Remember:

This program is designed to help you stay active and strong at home. However, if you experience any discomfort or strain, please consult with a healthcare professional before continuing.

Let’s get started on your journey to a stronger, healthier you!

Warm-Up: Make sure to follow the steps of the warm-up to ensure your body is ready for the workout!

Dumbbell Bench Press: 3 sets of 60 seconds each. Focus is slow and controlled movements squeezing through your chest and the front of your shoulders.

Dumbbell Squat: 3 sets of 60 seconds each. Focus is slow and controlled movements squeezing through your legs and glutes.

Banded Row: 3 sets of 60 seconds each. Focus is slow and controlled movements squeezing your shoulder blades together.

Boat Sit: 3 sets of 60 seconds each. Focus is keeping a tight core as your breathe slowly throughout this exercise.

Cool-Down: Take time to wind down from your workout and let your heart rate come back down!