Dionna Hickox

Dionna Hickox

StrongHER

StrongHER

Get started today!

StrongHER is a 4-week dumbbell program made for women who want structure, something that fits into real life and gets results. Just 30–45 minutes a day. At home. No fluff. Get strong, feel empowered, and finally stay consistent. 💙 Start today and become StrongHER than ever.

Tired of starting over (again)?

Get free workouts, wellness tips, and first dibs on new programs built for women in midlife who want real results without the overwhelm. Consistency is coming… and so is your strength. 💪

Goal:
Strength
Weight lifting, Lower Body, Upper Body, Full Body
4 weeks program 5 days/week 45-60 mins
Level:
Intermediate
Goal:
Strength
Weight lifting, Lower Body, Upper Body, Full Body
4 weeks program 5 days/week 45-60 mins
Level:
Intermediate
cover image

About the program

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 loops https://amzn.to/4lac5PU 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: hi@dionnahickox.com Be sure to join our EveryBODY Fit Club community on Facebook: https://www.facebook.com/groups/everybodyfitclub

    Workouts

    Lower Body (Glute & Hamstring focus)
    Lower Body (Glute & Hamstring focus)
    4.8
    60
    Upper Body
    Upper Body
    4.8
    41
    Lower Body (Quad + Abductors + Adductors + Calves)
    Lower Body (Quad + Abductors + Adductors + Calves)
    5.0
    41
    Upper Body + Core
    Upper Body + Core
    5.0
    22
    Full Body
    Full Body
    5.0
    27
    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

    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
    Lifetime Access
    Once you purchase, you own the program forever!
    /images/landing/features/reminders.pngframe
    /images/landing/features/reminders.pngframe
    Reminders
    Set workout reminders to stay on track!
    avatar

    About Dionna Hickox

    Your Fitness Bestie

    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. 💪

    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: Dionna will be right there to cheer on you.

    Frequently asked questions

    What makes this app different? How do I know it will work for me?
    If you haven’t had success with other workout apps in the past, it’s understandable to be skeptical. But with the right guidance, support, and fresh content, you can achieve the results you want. Instead of static programs or PDFs with no assistance, this platform offers dynamic, interactive workouts. New programs and instructional videos are added regularly to keep you motivated and engaged. Plus, if you ever need help, you can reach out directly for questions, feedback, or to share your progress!
    I’m a beginner, is this for me?
    No matter where you are in your fitness journey, this platform can help you succeed. Workouts and programs are designed for all fitness levels, with expert guidance every step of the way. You’ll be provided with easy-to-follow videos and clear instructions, ensuring you can perform each exercise safely and effectively.
    Do I need to purchase equipment?
    It depends on the workout! Make sure to check out each program to see what is required to complete it. No matter what you have access to, there’s something for everyone to help you get in shape!

    24/7 customer support

    support@playbookapp.io
    In-app chat support

    Stay in touch and get exclusive insights, special offers & more

    We only send emails occasionally and we respect your privacy
    POWERED BY PLAYBOOK