Christina Shepherd

Strength & Conditioning Specialist

I’m so excited you’re here! This is a 6-week, dumbbell-only program designed to help you build strength, improve posture, and feel confident in your body.

Each week includes:
• 2 upper body days
• 2 lower body days
• 1 core-focused day (repeat it 1–3x!)

You’ll find posture work woven into the upper and core days to support full-body alignment and functional strength.

I’ve included both upper and lower body warm-ups—don’t skip these! Warming up properly helps prevent injury and preps your body for better results.

This program is for all levels and can be done at home or in the gym. If you’re at the gym, find a space where you can move freely and get on the floor for core work—an ab room or mat works perfectly.

Some exercises are challenging, so I’ve included modifications for every tough move. Don’t hesitate to use them! You can always progress as you repeat the program.

Yep—this program is designed to be repeated. If you modified exercises the first time, try leveling up the next round. If you already did the standard moves, increase your dumbbell weight. The key is: it should feel challenging. If it feels easy, you won’t see the change you’re working for.

You’ve got this! I’m here to support you—reach out anytime through the app if you have questions or need help with adjustments.

Let’s get stronger together—one rep at a time. 💪
Let’s go!

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