Jessica Shirley, CPT

Jessica Shirley, CPT

4 Week Home Equipment

4 Week Home Equipment

Get started today!

This 4 week program uses only Dumbbells and Resistance Bands. There are 3 days of strength training with rest days in-between. Feel free to add in active rest days or cardio for the added benefit of weight loss!
Goal:
Strength
Bodyweight, Bodybuilding, Full Body, Core/Abs
4 weeks program 4 days/week 45-60 mins
Level:
All Levels
Goal:
Strength
Bodyweight, Bodybuilding, Full Body, Core/Abs
4 weeks program 4 days/week 45-60 mins
Level:
All Levels

Workouts

Chest & Triceps
Chest & Triceps
5.0
3
All Levels, Lose Weight, Home, Upper Body, Strength, Bodybuilding, Chest
Active Rest
Active Rest
5.0
All Levels, Cardio, Legs, Full Body, Lose Weight, HIIT, Home
Legs & Core
Legs & Core
5.0
All Levels, Toning, Strength, Legs, Abs & Core, Lower Body, Bodybuilding, Home
Active Rest
Active Rest
5.0
Lose Weight, Cardio, Home, HIIT, All Levels, Legs, Full Body
Back & Biceps
Back & Biceps
4.5
1
Strength, Upper Body, All Levels, Home, Arms, Bodybuilding, Toning, Back

Frequently asked questions

What equipment do I need?
If you have Dumbbells & Resistance bands you're set!
How are the days structured during the week?
This structure is essentially a Push/Pull/Legs style with Legs & Core being your midweek workout. All three days utilize super-sets to make the most of your time!

App Features

Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Favorites
Save your favorite workouts with one tap
Streaks
Make sure you stay on track with your goals
Nutrition
Learn exactly what to eat when, get grocery lists, and more
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
/images/landing/features/reminders.pngframe
/images/landing/features/reminders.pngframe
Reminders
Set workout reminders to stay on track!
avatar

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. Through JShirley Fitness I do both In-Person & Online Fitness Coaching. I love to work with Women, especially New Moms! Regardless of fitness level, I train a large variety of clientele. From older clients looking to keep mobility, to women who want to feel more confident in their body or the gym. Let me help you get there!

24/7 customer support

[email protected]
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