Pilar Lehmann

Fitness & Nutrion Coach For Moms 40+

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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