SINGLE DUMBBELL PROGRAM

Destroy your Dadbod with just One DB!

The DDF Single DB 3-Week Program is designed for busy dads who want to get stronger, leaner, and more athletic with just one dumbbell. Over three weeks, you'll follow a series of simple yet effective workouts that focus on functional movements using one dumbbell, helping you build muscle, burn fat, and boost energy. This program is perfect for those who want quick, efficient training that fits into their hectic schedule. Stay consistent and achieve real results with minimal equipment.

Goal:
Destroy your dadbod
Functional, HIIT
3 weeks program 3 days/week <30 mins
Level:
All Levels
Goal:
Destroy your dadbod
Functional, HIIT
3 weeks program 3 days/week <30 mins
Level:
All Levels
cover image

About the program

The DDF Single DB 3-Week Program is designed for busy dads who want to get stronger, leaner, and more athletic with just one dumbbell. Over three weeks, you'll follow a series of simple yet effective workouts that focus on functional movements, helping you build muscle, burn fat, and boost energy—no gym required. This program is perfect for those who want quick, efficient training that fits into their hectic schedule. Whether you're working out at home or on the go, the DDF Single DB Program makes it easy to stay consistent and achieve real results with minimal equipment.
  • Efficient - 15-20min Workouts
  • Effective - Increase muscle & reduce pain
  • Minimalist - Only 1 Dumbbell required
  • Functional - Build real strength & mobility for everydad-life

Workouts

DDF 1: WEEK 1 - DAY 5 = The AMRAP
DDF 1: WEEK 1 - DAY 5 = The AMRAP
5.0
DDF 1: WEEK 2 - DAY 3 = Full Body AMRAP
DDF 1: WEEK 2 - DAY 3 = Full Body AMRAP
5.0
DDF 1: WEEK 2 - DAY 5 = Full Body HIIT
DDF 1: WEEK 2 - DAY 5 = Full Body HIIT
5.0
DDF 1: WEEK 3 - DAY 1 = Pull AMRAP
DDF 1: WEEK 3 - DAY 1 = Pull AMRAP
5.0
DDF 1: WEEK 3 - DAY 3 = Push HIIT
DDF 1: WEEK 3 - DAY 3 = Push HIIT
5.0
DDF 1: WEEK 3 - DAY 5 = Full Body AMRAP
DDF 1: WEEK 3 - DAY 5 = Full Body AMRAP
5.0

App Features

Reminders
Set workout reminders to stay on track!
Video Workouts
Easy-to-follow videos for every workout in the app
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
Favorites
Save your favorite workouts with one tap
Lifetime Access
Once you purchase, you own the program forever!
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Reminders
Set workout reminders to stay on track!
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About Dumdadfit (Anthony Byrne)

Online personal trainer

Father to 4 and personal trainer with over 10 years experience. Here to help dad's reclaim their fitness with functional and efficient dumbbell workouts that can be done anywhere and anytime💪🏼😅🤙🏼

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