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Dumbbell Defined

Dumbbell Defined

Come get strong and sculpted with us.

Ready to transform your strength and confidence in just 4 weeks? Dumbbell Defined is your ultimate strength program designed exclusively for women. Build lean muscle, boost your metabolism, and define your body—all with simple, effective dumbbell workouts you can do from anywhere. Whether you’re a beginner or ready to take your fitness to the next level, this program is your step-by-step guide to feeling strong, empowered, and like the best version of yourself!

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Goal:
Lean Muscle
Weight lifting, Full Body
4 weeks program 4 days/week 30-45 mins
Level:
Intermediate
Goal:
Lean Muscle
Weight lifting, Full Body
4 weeks program 4 days/week 30-45 mins
Level:
Intermediate
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About the program

The Dumbbell Defined Program is an evidence-based, 4-week strength training program designed by Dr. Natalie Wilson It was created to help women build strength, feel empowered, and improve their overall fitness. The program includes 4 workouts per week (2 upper body, 2 lower body) with a focus on progressive overload and core training integrated all four days. Each session is about 30-45 minutes long. The only equipment needed are dumbbells and it can be done in the comfort of your own home!

    Workouts

    Week 1, Day 1- Lower Body
    Week 1, Day 1- Lower Body
    5.0
    Week 1, Day 2-Upper Body
    Week 1, Day 2-Upper Body
    5.0
    Week 1, Day 3-Lower Body
    Week 1, Day 3-Lower Body
    5.0
    Week 1, Day 4-Upper Body
    Week 1, Day 4-Upper Body
    5.0
    Week 2, Day 1- Lower body
    Week 2, Day 1- Lower body
    5.0
    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!
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    /images/landing/features/reminders.pngframe
    Reminders
    Set workout reminders to stay on track!
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    About Dr. Natalie Wilson

    Doctor of Physical Therapy and Certified Strength Coach

    With half a decade of experience working with professional athletes, countless college athletes and weekend warrior athletes as a doctor of physical therapy- I know how to prevent injury and enhance performance at all levels. I have a special interest in the female athlete and work with countless women to help them get out of pain and get back to doing what they love. Work with me to get lean, strong, and become your most confident self!

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    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: Dr. Natalie will be right there to cheer on you.

    Frequently asked questions

    What are the goals of this program?
    * Increase overall lean muscle mass * Get lean and burn fat * Build core strength * Improve posture * Improve mental clarity and focus
    Who are these workouts for (skill-level)?
    * The workouts are designed for all levels * Beginners: go slow, use less weight, use longer rest periods, and focus on form * Advanced: increase weight, reps and reduce rest time as you progress
    What’s the schedule?
    * Weight training 4 times per week * 2 days of active rest: When you rest from lifting, you should still remain active. Do HIIT cardio/ab workouts, play sports, go for a hike or a long walk * 1 full rest day
    How will I get the best results?
    * Get proper sleep (7-9 hours a night is a must) * Drink at least eight 8 oz glasses of water daily * Make sure to use active and full rest days to allow muscles to recover * Ice cold showers in the morning and after workouts are highly recommended
    Are there any modifications for the exercises?
    * Yes! I’ve included modifications in the descriptions for each exercise. If you need further assistance modifying any workouts, send me a message in the app and I’ll be happy to help!
    How can I ask you questions?
    Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes. I want to see your progress! I would also love to see your progress pictures and videos. Tag me on Instagram (@dr.nataliedwilson) or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.

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