Dionna Hickox
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StrongHER
Get started today!
StrongHER is a 4-week, dumbbell strength training program designed to help you build muscle, increase strength, and stay consistent from the comfort of your home.
The program follows a 4-day split with an optional 5th full-body workout each week:
•2 lower body days (glutes + legs)
•2 upper body days (push + pull)
•1 optional full-body day
You’ll repeat the same workouts each week, with gradual increases in reps and intensity. The goal is to lift more in Week 4 than you did in Week 1 to support strength and muscle gains.
This program is ideal if you:
•Are comfortable with basic strength exercises
•Want a structured plan to follow
•Are ready to lift heavier and see results
•Prefer simple, effective workouts you can do at home
Required Equipment:
•Dumbbells
•Resistance loop
Optional Equipment:
•Bench
•Yoga mat
Additional Recommendation:
•Aim for 7,000–10,000 steps per day
•Consume a minimum of 100 grams of protein daily
•Drink ½ body weight of water in ounces daily
Questions? Email me: [email protected]
Be sure to join our EveryBODY Fit Club community on Facebook: https://www.facebook.com/groups/everybodyfitclub
Goal:
Strength
Strength
Weight lifting, Lower Body, Upper Body, Full Body
4 weeks program
5 days/week
45-60 mins
Level:
Intermediate
Intermediate
Goal:
Strength
Strength
Weight lifting, Lower Body, Upper Body, Full Body
4 weeks program
5 days/week
45-60 mins
Level:
Intermediate
Intermediate
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, straightforward, focused workouts that are enjoyable and effective
Jess
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
Reminders
Set workout reminders to stay on track!
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About Dionna Hickox
Online personal trainer
I created this space for women like us, navigating midlife, juggling all the things, and trying to feel strong, energized, and like ourselves again.
I know what it’s like to wake up in a body that feels unfamiliar (thanks hormones) and wonder where your energy went. I’ve been there. That’s why I started lifting weights, fueling my body better, and focusing on strength over “skinny.” It changed everything!
I’m here to share what worked for me: simple, effective workouts, no pressure, no perfection. Just real progress for real life.
It’s never too late to feel strong and confident. Let’s make this next phase of life, the best phase of life, together. 💪
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.
24/7 customer support
[email protected]
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