Lety

Carly

Awesome start! My arms and shoulders are toast! 🔥

Chut

Talia Prideaux

Libby

Such a great work out to get back in the swing of things.

Kimberly

Amazing workout. I am increasing my weight and this hit me hard.

Taylor

Dee Hurter

Demitria

Shannon Smolinski 

Love the historical logs!! Would love it that much more if previous weights, from our logs, were incorporated into the next workouts. Would save me time switching back and forth.

🤷‍♂️ Just thoughts, because I don’t know how hard it would be to make that happen 😂

Absolutely LOVE the workouts and no -stagnant atmosphere! 🤙🏽

George

I 100% modified: 3 rounds only 120, 90, 60. The 2 minute exercises had rest breaks. This felt more like a core workout, not a “full body” workout. Some moves aren’t very suited for long limbed gals like myself 5’8”. Some moves are much easier for Sam’s height. None the less…. I participated best I could. I wanted to cry a lot.

Megan

Jennifer Glenn

Stormy

Serena

If you want to crank up the workout, do it outside in a bikini in the Florida sun! ☀️👙 It’s brutal but feels sooo good 💦

Kristan

Lisaq

Welcome to the Dumbell Endurance at Home. This is a 6 week variation of the Sweeney Fitness dumbbell program. This program was made for people who are motivated to move, but don’t have access or time to go to a full gym, or for those who want to work with simple equipment. It is composed of a variety of dumbbell and bodyweight training that encourages hypertrophy and endurance. All you will need for this program is a couple pairs of dumbbells (preferably at least 3 pairs, light to heavy) and your own bodyweight (a bench is a nice addition). 

This program is split into 2 phases. Phase 1, weeks 1-3, is organized in timed rounds. The goal of this phase is to test your limits of speed and endurance, while allowing you to move at your own pace. The split during the first 3 weeks includes 2 upper body, 2 lower body, 1 full body training day, along with 2 rest days. 
Phase 2, weeks 4-6, is organized in AMRAP workouts. The goal of this phase is to begin to introduce more hypertrophy into your routine by including lower and more moderate rep counts in an AMRAP (as many rounds as possible) format. The phase 2 split includes 2 upper body, 2 lower body, 2 full body days, along with 1 rest day. The days of each split are not specific to each day of the week to give you flexibility, but I recommend keeping the order of each split listed below in order to allow for enough recovery in between training days. 

I felt variety is key to keep you growing in a space like this. I want you to feel challenged in your training, but also that you're learning something as you go. The overall goal of a program like this is to show you that at home, the gym, while traveling, wherever you are using this program, you can absolutely challenge yourself, make progress, and enjoy the way you train with simple equipment. This is your chance to get to know your body and what it is capable of! I hope this program serves you and pushes you to surprise yourself over the course of the next 6 weeks.

Dumbbell Endurance

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