Jessica Shirley, CPT

1 Week Dumbbell Only

Try Before You Subscribe

Perfect for home, gym, or travel, this free program gives you an effective, structured plan—no guesswork. Grab your dumbbells, follow along, and get a taste of the full training experience waiting inside my subscription.

Goal:
Strength

Weight lifting, Functional, Bodybuilding, Full Body

1 weeks program 5 days/week <30 mins

Level:
All Levels

Goal:
Strength

Weight lifting, Functional, Bodybuilding, Full Body

1 weeks program 5 days/week <30 mins

Level:
All Levels

About the program

This 1-week, dumbbell-only training program is designed to build strength, boost confidence, and fit seamlessly into any schedule. You’ll get 4 targeted workouts that hit every major muscle group: • Chest & Triceps for upper-body power • Legs & Core for lower-body strength and stability • Back & Biceps for a strong, sculpted pull day • Legs & Core (Round 2) to maximize results and balance your weekly training

Workouts

Chest & Triceps

5.0

Toning, Functional, Home, All Levels, Strength, Chest, Arms, Upper Body

Legs & Core 1

5.0

Abs & Core, Glutes, Functional, Home, Lower Body, All Levels, Toning, Strength, Legs

Back & Biceps

5.0

Functional, All Levels, Back, Strength, Home, Arms, Toning, Upper Body

Legs & Core 2

5.0

Home, Toning, Glutes, All Levels, Legs, Strength, Abs & Core, Functional, Lower Body

App Features

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.

Lifetime Access

Once you purchase, you own the program forever!

Favorites

Save your favorite workouts with one tap

Offline Downloads

Workout anywhere - even without internet connection

Video Workouts

Easy-to-follow videos for every workout in the app

Frequently asked questions

Do I need to purchase equipment?

For this program all you need is a set of dumbbells!

I'm a beginner, are your programs for me?

No matter where you are on your fitness journey, my programs are for everyone! Workouts and programs posted in the app are for any level of fitness. Plus, all exercises will have simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.

About Jessica Shirley, CPT

Certified Personal Trainer & Nutrition Coach

Hi I’m Jessica, proud Air Force & Navy Veteran, Wife, and Mom of two! I am also a Certified Personal Trainer & Nutrition Coach with NASM. I love to work with Women to find their confidence through strength training! Regardless of fitness level, I train a large variety of clientele. From older clients looking to gain mobility to new moms wanting to get back into the gym. Let me help you get there!

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