Kayla Graf

BUSY GIRL ERA

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BUSY GIRL Dumbbell Only Program (4 Weeks) ✨ This 4-week progressive overload program is designed for busy girls who want real results without spending hours in the gym. Using only dumbbells, this program helps you build strength, sculpt muscle, and boost confidence with efficient, intentional workouts. You’ll train 3 (circuit style) days per week with a structured split: • 1 Full Upper Body Day • 1 Full Lower Body Day • 1 Full Body Day • Optional cardio & core day for extra conditioning Each workout is 35–45 minutes, making it realistic to stay consistent even with a packed schedule. This program uses progressive overload, meaning you’ll gradually increase strength and improve performance over time. Perfect for: • Busy moms • Busy schedules • Home or gym workouts • Building strength and muscle with minimal equipment • Creating consistent habits that last Minimal time. Maximum results. Let’s get stronger. 💪

Goal:
Progression

4 weeks program 3 days/week

Goal:
Progression

4 weeks program 3 days/week

Workouts

W1/D1- UPPER BODY & CORE

4.9

W1/D2- LOWER BODY

5.0

W1/D3- FULL BODY

4.8

W1/D4- OPTIONAL Cardio & Core

4.5

W2/D1- UPPER BODY & CORE

5.0

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

Community

Connect with supportive, real people

Notes & Logging

Track your weights, time, and reps. Take notes to capture your thoughts when working out

Reminders

Set workout reminders to stay on track!

About Kayla Graf

Online personal trainer

Hey, I’m Kayla! 🤍 I’m a mom of five, personal trainer, and a big believer that getting strong doesn’t have to take over your life. My approach to fitness is simple: lift with intention, build strength, move your body and stay consistent. You don’t need hours in the gym, complicated workouts, or an all-or-nothing mindset to see results. Inside my Playbook, you’ll find strength-focused workouts designed to help you build muscle, feel athletic, and become a stronger version of yourself, whether you’re training at home with dumbbells or in the gym. I’ve spent years fitting workouts into real life, through pregnancies, postpartum seasons, busy schedules, and raising five kids. And that’s exactly what I want this space to be about. Strong over skinny. Consistency over perfection. And workouts that actually fit your life. Let’s get stronger together. 💪

Frequently asked questions

What makes this app different? How do I know it will work for me?

If you haven’t had success with other workout apps in the past, it’s understandable to be skeptical. But with the right guidance, support, and fresh content, you can achieve the results you want. Instead of static programs or PDFs with no assistance, this platform offers dynamic, interactive workouts. New programs and instructional videos are added regularly to keep you motivated and engaged. Plus, if you ever need help, you can reach out directly for questions, feedback, or to share your progress!

I’m a beginner, is this for me?

No matter where you are in your fitness journey, this platform can help you succeed. Workouts and programs are designed for all fitness levels, with expert guidance every step of the way. You’ll be provided with easy-to-follow videos and clear instructions, ensuring you can perform each exercise safely and effectively.

Do I need to purchase equipment?

It depends on the workout! Make sure to check out each program to see what is required to complete it. No matter what you have access to, there’s something for everyone to help you get in shape!

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