Dumbbell Only 4 Week Program

Move your body even when you are busy!

This program was created to allow anyone to get their exercise in. Whether you have a busy schedule, are a mom, need to workout at home or at the gym. This is for you! All you need is a pair of dumbbells and you are good to go.

Goal:
Lean Muscle

Weight Lifting, Cardio, Lifestyle, Upper Body

4 weeks program 3 days/week 45-60 mins

Level:
All Levels

Goal:
Lean Muscle

Weight Lifting, Cardio, Lifestyle, Upper Body

4 weeks program 3 days/week 45-60 mins

Level:
All Levels

About the program

Hey there! Welcome to the 4 week long Dumbbell only plan. If you need a workout plan that allows you to workout at home or the gym, keeps you moving, allows you flexibility and fits into your schedule you are in the right place! You can repeat this program as many times as you’d like! Details: 4 weeks 3 days a week Lower|Upper|Full Body Workout at home or the gym Equipment: Dumbbells Bench or sturdy chair if at home Resistance Band if available Options are written. Be sure to watch all beginning videos! Fav Supplements: Twenty2 Nutrition Code: chandler22 https://www.twenty2nutrition.com Be sure to join the community Facebook group!

Workouts

Start Here

5.0

W1/D1: Lower Body

5.0

All Levels, Strength, Legs, Glutes, Lower Body

W1/D3: Full Body

5.0

All Levels, HIIT, Full Body, Bodybuilding

Love this app!!! Every workout is challenging and I've had amazing results.

Carrie

Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.

Laura

Clear, strightforward, focused workouts that are enjoyable and effective.

Jess

Need to see it to believe?

I loved the app its so easy and you have all the timers and demos on there which is perfect. As always I will be doing all of your challenges they are amazing!

Abigail

This is my third challenge with Chan and it’s just as good as the first one! I have tried so many other programs and always come back to her because her programs are sustainable. No matter how tired I am I can complete the workouts and maybe lower my weights if I need. All that matters is I show up and I always see results. Weekly check-ins give me the accountability I need to not skip out on myself, too. This challenge helped me get back into a routine and has me feeling confident again and it shows in my relationships, job performance, pretty much every other part of my life.

Shaina

I loved the app its so easy and you have all the timers and demos on there which is perfect. As always I will be doing all of your challenges they are amazing!

Abigail

App features

Reminders

Set workout reminders to stay on track!

Video Workouts

Easy-to-follow videos for every workout in the program.

Lifetime Access

Once you purchase, you own the program forever!

Streaks

Complete at least one workout every week to get a streak!

Favorites

Save your favorite workouts with the click of a button.

Stream Anywhere

Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.

Reminders

Set workout reminders to stay on track!

About Chandler Nicoll

Online personal trainer

I, like many others, got into fitness for my mental health. I was very under weight and unhealthy for years & eventually I hit a wall. I needed something to help not only my physical health but my mental health. I struggled with a huge lack of self confidence and it wasn’t until I took control of my mind & body and found a balance. A balance that created a healthy relationship with food & exercise that I truly made the progress I needed to fall back in love with myself again. Let me help you find your happiness; mind, body & soul. Remember that you are in control and have the power to make it all happen! I definitely make you work for what you want, no cutting corners or quick fixes but I promise it will be worth it! You are truly stronger and more capable than you think you are! Let’s start celebrating the ability to move our bodies & take that next step! #ICANIWILL

Get support & accountability from our amazing community

Find encouragement and accountability by connecting with others in our exclusive private community. There you can learn about nutrition, learn more about form, and connect with other members. Bonus: Chandler will be right there to cheer on you.

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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