Micayla Green

Micayla Green

DUMBBELL ONLY GUIDE

8 WEEK DUMBBELL ONLY GUIDE

transform your body and build lean muscle

What’s Inside: 4 Workouts per Week: divided into: hamstrings/glutes shoulders/triceps quads/glutes back/biceps 2 active recovery days 1 full rest day Progressive Overload: Gradually increase intensity to build strength, endurance, and lean muscle. Time-Efficient Sessions: 30–45 minute workouts that fit into any busy schedule. *IMPORTANT* ADD 20-30 MIN OF CARDIO AFTER LIFTING (INCLINE WALKING, STAIRS, OUTDOOR WALKING, ETC) THIS WILL HELP WITH OVERALL CALORIC BURN AND BUILDING LEAN MUSCLE
Goal:
Lean Muscle
Functional
8 weeks program 4 days/week 45-60 mins
Level:
All Levels
Goal:
Lean Muscle
Functional
8 weeks program 4 days/week 45-60 mins
Level:
All Levels
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About the program

Transform your body with just a pair of dumbbells and 8 weeks of focused training. This comprehensive program is designed for all fitness levels—whether you're working out at home or in the gym. No fancy equipment or machines needed. (bench or platform of some sort may be used)

    Workouts

    Hamstrings/Glutes
    Hamstrings/Glutes
    5.0
    1
    Beginner, Home, Legs, Glutes
    Shoulders/Triceps
    Shoulders/Triceps
    5.0
    1
    Active Recovery
    Active Recovery
    5.0
    Back and Biceps
    Back and Biceps
    5.0
    Quads/Glutes
    Quads/Glutes
    5.0
    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, strightforward, 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
    Lifetime Access
    Once you purchase, you own the program forever!
    /images/landing/features/reminders.pngframe
    /images/landing/features/reminders.pngframe
    Reminders
    Set workout reminders to stay on track!
    avatar

    About Micayla Green

    Online personal trainer

    Hi! My name is Micayla and I am a NASM certified personal trainer in addition to a degree in nutrition from the University of North Florida. I grew up playing sports and was always very active. When I got to college, I no longer had sports as an outlet and began to fall into bad habits and disordered eating. I felt lost in my own body, struggled with body dysmorphia, isolated myself from social situations, and lost all my confidence. I decided it was time to make a change. I knew it was going to be a long journey but I wanted it to be a lifestyle change, not a quick fix. I want to help other women get out of the diet culture/yoyo diet cycle and learn how to live a balanced, healthy life that is fun, enjoyable, and most of all sustainable.

    Get support & accountability from our amazing community

    Find encouragement and accountability by connecting with others in our exclusive private community. There you can learn about nutrition, learn more about form, and connect with other members. Bonus: Micayla will be right there to cheer on you.

    Frequently asked questions

    What are the goals of this program?
    * Increase overall lean muscle mass * Progressive overload *Steady state cardio to improve cardiovascular health and build lean muscle
    What do I need to participate?
    * Dumbbells ranging from around 5-25lbs depending on strength level * A bench or raised platform of some sort
    Who are these workouts for (skill-level)?
    * The workouts are designed for all levels * Beginners: go slow, use less weight, use longer rest periods, and focus on form * Advanced: increase weight, reps and reduce rest time as you progress
    What’s the schedule?
    * Weight training 4 times per week * 2 days of active rest: When you rest from lifting, you should still remain active. ( walking, swimming, biking, running, playing sports, etc) * 1 full rest day
    How can I ask you questions?
    Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes. I want to see your progress! I would also love to see your progress pictures and videos. Tag me on Instagram and use the hashtag [INSERT HASHTAG HERE] or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.

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