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This one if for my home fitness warriors who want a program that doesn't require a lot of equipment or space! I designed this program to be done with light-medium weight dumbbells, a mat, and a mini band. For weights, I recommend using 5-15 pound dumbbells for most upper body movements, and if you have heavier weights, (20-35 pound dumbbells), I would grab those for some of the back & leg exercises. In general, pick the heaviest weights that you can complete the prescribed number of reps with good form. The workouts are designed as 5 days per week, but feel free to spread these out to meet your schedule. I included fitness tests throughout the program so you can track your progress across the 4 weeks. Don't sandbag this part! Push hard and you will be rewarded by seeing how far you've come at the end. I've also included cardio workouts but if you want to get in some extra cardio, check out my "high intensity" or "move challenge" sections for more ideas. Good luck and don't forget to tag me in your workouts and keep me posted on your progress!

4 weeks program
4 weeks program

Workouts

- Shoulders, Chest, Triceps, & Core
- Shoulders, Chest, Triceps, & Core
4.8
26
- Lower Body
- Lower Body
4.9
17
- Cardio + Full Body
- Cardio + Full Body
4.9
11
- Back, Biceps, Glutes, & Hamstrings
- Back, Biceps, Glutes, & Hamstrings
4.9
8
- Shoulders, Abs, & Cardio
- Shoulders, Abs, & Cardio
4.9
14
It's been a minute since I've worked out. But I loved every minute of this workout and am pumped for tomorrow #Finallyfoundtheone (5 stars).
Brandi
Finally an app that flows!! So impressed with your training as well as instructions!! Excited to continue using this! Thank you (5 Stars)
Allie
Love these daily workouts! On vacation, brought my dumbbells and this was the perfect workout to burn the legs and also be done in a timely manner!
Ashley
This was such an AMAZING program!!! I feel stronger, my muscles pop more, and I get a TON of compliments on my progress. Fully recommend!
Paula

Testimonials

We absolutely love your program, we had tried one before we started yours and yours is so much more user friendly, fun, & keeps us interested! I can't wait to try them all! My neighbor who works out with me was complaining how she hasn't lost a single pound and was getting frustrated. I told her I'm pretty sure we're swapping fat for muscle because I am noticing a difference in the mirror and in my clothes and the crazy thing is I weight the same in the first picture and second picture.
Jodi
When I hit 40, I could not seem to lose weight. I saw Sarah Herse on Pinterest and followed her for quite some time before I decided to purchase her app. I will never do another workout again. Sarah's workouts have given me strength and my muscles are showing again, even with a diet not quite as healthy as I like. I tell everyone about her, even men! She is truly an expert. I am forever grateful.
Jessie
We absolutely love your program, we had tried one before we started yours and yours is so much more user friendly, fun, & keeps us interested! I can't wait to try them all! My neighbor who works out with me was complaining how she hasn't lost a single pound and was getting frustrated. I told her I'm pretty sure we're swapping fat for muscle because I am noticing a difference in the mirror and in my clothes and the crazy thing is I weight the same in the first picture and second picture.
Jodi

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 Apple TV, Chromecast, Roku, or Fire TV.
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Reminders
Set workout reminders to stay on track!
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About Sarah Herse

WBFF pro & Crossfit Level 2 Trainer

I am a lover of all things fitness. As a pro bodybuilder, powerlifter & Crossfitter, I don’t believe you have to chose between strength & aesthetics. I believe you can lift heavy, feel strong, and look hot while doing it. Before I discovered the magic of lifting, I wasted a lot of years trying different fitness classes & never got results. Once I truly gave in to the power of lifting, I fell in love. I not only fell in love with what my body looked like, but also what it could do.

Frequently asked questions

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.
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.
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.

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