Kayla G
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BUSY GIRL ERA
Get started today!
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
Progression
4 weeks program
3 days/week
Goal:
Progression
Progression
4 weeks program
3 days/week
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Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Airplay, Chromecast, Firestick and Cast2Web.
Reminders
Set workout reminders to stay on track!
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Frequently asked questions
What makes Playbook different? How do I know it will work for me?
If you haven’t had success with other workout apps in the past, you may be skeptical about ours. But we’re here to tell you, we guarantee you’ll get the results you want with Playbook. Why? We have hundreds of experts who are ready to train you. We don’t give you one-off programs of PDF documents with no assistance. Our creators add new programs (with interactive, explanatory videos) on a daily basis. Our content is new, fresh, and ever-changing to keep you motivated and ready to work! Plus, if you need help,creators are always here for you. You can message them directly if you have any questions, feedback, or simply want to share your success.
I'm a beginner, is Playbook for me?
No matter where you are in your fitness journey, Playbook can help you succeed. Workouts and programs posted in the app are for any level of fitness. Plus, trainers walk you through all exercises with easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.
Do I need to purchase equipment?
It depends on the workout! Playbook has a lot of workouts that require no equipment. We also have workouts that require minimal equipment (like dumbbells or a yoga mat) and some that require weight-lifting machines. There’s something for everyone — regardless of equipment — to help you get in shape.
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