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FIT & STRONG
Strong, Toned & Unstopable!
Hey, Supermom! I know your schedule’s packed — school drop-offs, grocery runs, and lukewarm coffee. But guess what? You can still get strong, toned, and feel amazing in just 30 minutes a day with this no-BS dumbbell workout plan!
No gym? No problem. No fancy equipment? Even better. Just grab your dumbbells, find a little space, and show up. I’ve got the rest covered!
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Goal:
Strength
Strength
Bikini Body, Weight lifting, Cardio, Lower Body
4 weeks program
5 days/week
<30 mins
Level:
Beginner
Beginner
Goal:
Strength
Strength
Bikini Body, Weight lifting, Cardio, Lower Body
4 weeks program
5 days/week
<30 mins
Level:
Beginner
Beginner
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About the program
Here’s a 4-week full-body dumbbell workout plan designed for busy moms who have just 30 minutes a day to exercise at home. The plan focuses on efficiency, functional strength, fat loss, and muscle tone, ensuring you hit every major muscle group with minimal equipment.
Guidelines:
• Duration: 30 minutes
• Frequency: 5 days a week
• Equipment: A pair of dumbbells (moderate weight)
• Structure: 3-4 circuits per workout
• Rest: 30-45 sec between exercises, 1 min between circuits
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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, 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!
Reminders
Set workout reminders to stay on track!
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About Pilar Lehmann
Online personal trainer
Born and raised in Colombia, Pilar has been physically active since she was a child, participating in soccer, volleyball, rugby and various other sports during her youth.
In 1999, Pilar moved to Vancouver, British Columbia bringing her energy and drive with her. Before she knew it, Pilar was participating in her very first fitness competition — the Sandra Wickham Fitness Short Class Competition. She placed 2nd! From that moment on, Pilar knew she wanted a career in fitness and soon became a Personal Trainer
Pilar worked for 3 years for a large fitness corporation, until in 2007 she decided to start her own company and PilarFit Personal Training was born. With revolutionary workouts and a challenging environment as the company’s main goal Pilar quickly gained a reputation as one of the top trainers in Vancouver. Over the years, Pilar has helped many individuals push past their struggles and challenges to reach their targets. As her passion perseveres, she continues to dedicate herself completely to helping people reach their personal fitness goals and lead an active and healthy lifestyle.
Pilar now in her mid 40's as a mother of 3 is eager to continue to help women get strong, love there own bodies as they reach pre-menopause with her wide knowledge and great experience of over 18 year in the fitness industry.
Pilar holds the following certifications:
• BCRPA Personal Trainer Certification
• Pre & Posnatal Certified
• Postnatal Nutrition Certified
• Fitness First Aid and CPR
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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