Laura Senna

Laura’s Fitness Hub: Programs, Tips, and Tools for a Stronger You

This workout plan is designed for people who want to get more active without a big time commitment. All you need are some dumbbells to get started! If you’re a beginner, especially for women, start with a pair of 5 lb and 10 lb weights. If you’re more experienced, 15 lb and 20 lb weights are ideal. Heavier weights will add extra challenge, especially on leg days, but even a pair of 10 lb dumbbells can give you a fantastic workout.

One key to this program is focusing on time under tension by slowing down each movement. For example, when squatting, take a 3-count to lower into position, then press up to standing. For bicep curls, lift as usual, but lower the weights back down on a 3-count.

This program includes:

4 weightlifting days
1 HIIT day — go at your own pace; modifications are provided for every exercise.
1 interval day — choose your cardio style (dance, run, bike, march in place). During “ON” periods, move to raise your heart rate, and during “OFF” periods, rest.
There’s a “Timer” button at the top of the screen so you can time your rest easily between sets. Consistency is key—aim for this routine at least 3-4 times per week for best results. Workouts are designed to take around 35 minutes or less—you're worth that time!

Let’s get fit together!

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