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Eliza KatoaEliza Katoa
/Dumbbell Training P1

Dumbbell Training P1

Lean Muscle with Eliza Katoa

Welcome to the Dumbbell Training Part 1 Program. This program is 5 weeks long. I created this for those of you that want to improve overall fitness and performance without going to a commercial gym. You'll find a lot of vari... more

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Sessions (26)

Week 1 • Day 1
4.87/5
3
55 min
Week 1 • Day 1
4.93/5
3
5 min
Week 1 • Day 2
4.93/5
3
50 min
Week 1 • Day 3
4.87/5
3
55 min
Week 1 • Day 4
4.79/5
3
40 min
+21 sessions more

Details

Category
HIIT, Functional
Duration
5 weeks,
Level
Intermediate
Equipment
Dumbbells, booty band, something to step up on like a box, bench, or sturdy chair or stair step.
Location
Home

Frequently Asked Questions

What are the goals of this program?
The program consists of high volume workouts to help cut body fat and maintain lean muscle.
What do I need to participate?
This training requires minimal equipment and can be done at home as long as you have a set of dumbbells. Having access to a variety of weight is a bonus. You can lift heavier for different moves as desired. You will need access to a box, bench, but you can always modify movements without those things. You can use a sturdy chair or stair step if needed, A mini resistance band or a booty band is also a bonus. If you don't have access to heavier dumbbells, then your focus shoulder be on mastering the form for every rep and slowly down the movement to keep your muscles under tension for longer.
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?
You have 4 workouts each week and an optional Low-Intensity Steady State Cardio day. My recommendation looks like this: M: Full body T: Upper Body W: Lower Body Th: Rest Day F: Day 4 workout S: Optional LIIS or Rest Day Sun: Complete Rest Day You will rest 2-3x per week but I highly recommend that you get at least 20-30 minutes of some sort of movement in on those rest days. A simple walk will do it. Your goal is to do what will realistically fit into your schedule. So feel free to adjust what days you workout and rest. The most important thing is building consistency and getting your workouts in. If you can only do 3 days per week, I would prioritize the full body, upper body, and lower body. Feel free to adjust workouts according to the time you have. Maybe you only have 30 minutes to get your workout in, then shorten the workout as needed and do your best.
How long will each Workout take me?
Workouts will take anywhere from 40-60 minutes long. They will vary based on how quickly you move through your reps and how much rest you take.

Frequently Asked Questions

What are the goals of this program?
The program consists of high volume workouts to help cut body fat and maintain lean muscle.
What do I need to participate?
This training requires minimal equipment and can be done at home as long as you have a set of dumbbells. Having access to a variety of weight is a bonus. You can lift heavier for different moves as desired. You will need access to a box, bench, but you can always modify movements without those things. You can use a sturdy chair or stair step if needed, A mini resistance band or a booty band is also a bonus. If you don't have access to heavier dumbbells, then your focus shoulder be on mastering the form for every rep and slowly down the movement to keep your muscles under tension for longer.
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?
You have 4 workouts each week and an optional Low-Intensity Steady State Cardio day. My recommendation looks like this: M: Full body T: Upper Body W: Lower Body Th: Rest Day F: Day 4 workout S: Optional LIIS or Rest Day Sun: Complete Rest Day You will rest 2-3x per week but I highly recommend that you get at least 20-30 minutes of some sort of movement in on those rest days. A simple walk will do it. Your goal is to do what will realistically fit into your schedule. So feel free to adjust what days you workout and rest. The most important thing is building consistency and getting your workouts in. If you can only do 3 days per week, I would prioritize the full body, upper body, and lower body. Feel free to adjust workouts according to the time you have. Maybe you only have 30 minutes to get your workout in, then shorten the workout as needed and do your best.
How long will each Workout take me?
Workouts will take anywhere from 40-60 minutes long. They will vary based on how quickly you move through your reps and how much rest you take.
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Comments

A
Amanda 1mo ago
🥵🥵
G
Geeta 2mo ago
Good simple but tough
B
bianca 3mo ago
Kicked my booty! I’m sweeeating!
K
Krystal 3mo ago
🥵
K
Kora 4mo ago
Worked up a sweat for sure!
K
Kora 4mo ago
Last leg day burned but I upped the weight this time and I may regret that tomorrow😂