Birdie Alexandra

At-home Dumbbell Only Strength Plan

At-home Dumbbell Only Strength Plan

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This is a 6-week dumbbell only program. There are 3 workouts per week (1 lower body, 1 upper body, and 1 full body). Each rotation of workouts will repeat for 2 weeks before moving onto the next. Try to increase in weight week by week if possible.

Goal:
Strength
Weight lifting, Functional, Core/Abs, Full Body
6 weeks program 3 days/week 30-45 mins
Level:
All Levels
Goal:
Strength
Weight lifting, Functional, Core/Abs, Full Body
6 weeks program 3 days/week 30-45 mins
Level:
All Levels

Workouts

Lower Body-Week 1&2
Lower Body-Week 1&2
5.0
Upper Body-Week 1&2
Upper Body-Week 1&2
5.0
Full Body-Week 1&2
Full Body-Week 1&2
5.0
Lower Body-Week 3&4
Lower Body-Week 3&4
5.0
Home, Toning, Glutes, Strength, All Levels, Legs, Lower Body, Glutes, Abs & Core
Upper Body-Week 3&4
Upper Body-Week 3&4
5.0
All Levels, Toning, Functional, Arms, Chest, Home, Upper Body, Abs & Core, Strength
Another great lesson!! Love this app. You are the best
Al
Great workout to get movement in!
Marlena
Feel good!
Paulette

App Features

Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Favorites
Save your favorite workouts with one tap
Streaks
Make sure you stay on track with your goals
Community
Connect with supportive, real people
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
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/images/landing/features/reminders.pngframe
Reminders
Set workout reminders to stay on track!
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About Birdie Alexandra

Certified trainer & nutrition coach

Exercise to me used to be about burning calories and shrinking my body to fit in with societal norms. It made me resent working out because it became a chore that I was never able to become satisfied with the results. I realized the body I was trying to achieve was taking me away from a life I could enjoy. I made peace with my body and started exercising because my body could. I found joy in movement and with that I began accepting and loving my body where it's at. I became a personal trainer and nutrition coach to help others heal their relationship with food, exercise, and their body through intuitive and balanced eating and joyful and intentional movement. I currently serve a variety of clients' needs - from strength, to endurance, to simply living a healthy lifestyle fueled by body confidence. Through my education and experiences I have learned a lot about nutrition, human anatomy, menstrual and hormone health, biomechanics, and a healthy mindset. Join me!

Frequently asked questions

What makes Playbook different? How do I know it will work for me?
If you haven’t had success with other workout apps in the past, you may be skeptical about ours. But we’re here to tell you, we guarantee you’ll get the results you want with Playbook. Why? We have hundreds of experts who are ready to train you. We don’t give you one-off programs of PDF documents with no assistance. Our creators add new programs (with interactive, explanatory videos) on a daily basis. Our content is new, fresh, and ever-changing to keep you motivated and ready to work! Plus, if you need help,creators are always here for you. You can message them directly if you have any questions, feedback, or simply want to share your success.
I'm a beginner, is Playbook for me?
No matter where you are in your fitness journey, Playbook can help you succeed. Workouts and programs posted in the app are for any level of fitness. Plus, trainers walk you through all exercises with easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.
Do I need to purchase equipment?
It depends on the workout! Playbook has a lot of workouts that require no equipment. We also have workouts that require minimal equipment (like dumbbells or a yoga mat) and some that require weight-lifting machines. There’s something for everyone — regardless of equipment — to help you get in shape.

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