Shaina Fata
6W Dumbbell Program
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A 6 Week At-Home or Gym program that uses only dumbbells! This program will shape and tone your entire body, along with building strong and lean muscle. There will be some workouts that don’t use any or minimal dumbbell use! This is a combination of dumbbell workouts and calisthenics. Hope you enjoy and crush some fitness goals!!😝
Toning, Lean muscle, Home, Strength
6 weeks program
Toning, Lean muscle, Home, Strength
6 weeks program
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Great program! I feel stronger than I have in a LONG time. I would like to do it again and level up!
Diane
Finished the 6 weeks with this total body. I am SO much stronger, and feeling more confident. Thanks shaina!!
Brittany
Love a quick sweat! Had zero motivation to work out but this was fast, got me sweaty, and SO worth the 20 mins. Thank youuu! 🙌
Kyssila
By far the best workout routine. Legs were shaking by round 2 but the great instructor helped me push through! This was only day 1 😵
Morgan
Just trying to get back into shape & absolutely love the combo of weight lifting with some yoga notes...
Beth
...I love every single workout and I always feel so good after!!
Kerri
Was tired and sore from the week. This flow felt so good. Thank you 💜🙏
Jennifer
Wooooooooo!!! 🥵 I'm glad to end my week with this killer workout. Sweating literally everywhere. Thanks! Can't wait for day 5 next week.
Kelly
Woooooow- cardio and LEGGGGGZZZZZ! I can feel the gains from the first ten days in my stamina during this one!
Kate
Refreshing and challenging to have at home combinations that combine balance, strength, AND flexibility. Kept me interesting and SWEATING!
Steph
Great program! I feel stronger than I have in a LONG time. I would like to do it again and level up!
Diane
Finished the 6 weeks with this total body. I am SO much stronger, and feeling more confident. Thanks shaina!!
Brittany
Love a quick sweat! Had zero motivation to work out but this was fast, got me sweaty, and SO worth the 20 mins. Thank youuu! 🙌
Kyssila
By far the best workout routine. Legs were shaking by round 2 but the great instructor helped me push through! This was only day 1 😵
Morgan
Just trying to get back into shape & absolutely love the combo of weight lifting with some yoga notes...
Beth
...I love every single workout and I always feel so good after!!
Kerri
Was tired and sore from the week. This flow felt so good. Thank you 💜🙏
Jennifer
Wooooooooo!!! 🥵 I'm glad to end my week with this killer workout. Sweating literally everywhere. Thanks! Can't wait for day 5 next week.
Kelly
Woooooow- cardio and LEGGGGGZZZZZ! I can feel the gains from the first ten days in my stamina during this one!
Kate
Refreshing and challenging to have at home combinations that combine balance, strength, AND flexibility. Kept me interesting and SWEATING!
Steph
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.
Reminders
Set workout reminders to stay on track!
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About Shaina Fata
Fitness Trainer | Functional & Fun Fitness Enthusiast
Hi! I'm Shaina.
My fitness journey started with yoga and lead me to mastering at-home workouts with free weights and minimal to no equipment. My passion lies in functional, creative, and fun fitness.
As a mom of three fur children and a beautiful daughter born this past year, I know the power of balance, willpower, and consistency.
I left my career as an environmental engineer to pursue a life in fitness and could never have imagined that it would turn in to what it is today.
My goal alway is to help others feel their strongest and most confident selves through the power of movement.
I am currently certified in personal training, fitness coaching, nutrition, yoga, and health coaching.
My hope is to empower you along your fitness journey - whether that's at home, in the gym, or on the go!
Frequently asked questions
Will this app really give me everything I need to succeed for only $14.99/month?
For a low price of $14.99/month or $99.99/year you'll receive everything you need to reach your goals. That includes improving strength, flexibility, mobility, and more! My app contains hundreds of workouts, programs, yoga flows, and mobility training. You can also access my meal-planning and nutrition guide, Spotify music playlists, and have access to 200+ other top instructors and trainers.
How is the program structured?
This program is a Full-Body Program using only dumbbells!! Each week you will have 5 separate workouts to complete.
The workouts go in this order:
Day 1 - Full Body
Day 2 - Legs + Booty
Day 3 - Upper Body + Core
Day 4 - Legs + Booty
Day 5 - Upper Body + Core
Each workout will be less than 45 minutes, with most being around 30 or less.
The workouts go in a circuit-style. You will be counting repetitions for most exercises, although sometimes an exercise may be timed.
This is ALL LEVELS. Please choose your dumbbell weight for your own personal fitness level!
What is the skill-level of this program?
This program is designed to be ALL LEVELS. Please choose a dumbbell weight that fits your fitness level! I use a set of 15-lb dumbbells, for reference. And those get heavy for me on some of the days!
Here are some of my suggestions:
Beginner [5-lbs to 10-lbs]
Intermediate [10-lbs to 20-lbs]
Advanced [20-lbs to 30+ lbs]
Please do not try to use a weight that you are not ready for. If you are unsure, my suggestion is to go and try out a few different weights so you know what you can handle.
I do not recommend anyone to do this program if you have elbow, severe wrist, or severe knee problems.
How should I schedule the program?
Try to follow along with day 1 to day 5 of each week! You can either do each day one after the other OR my suggestion is to start by taking a rest day after your full body days (day 1).
Will I be able to receive help along the way?
ABSOLUTELY. I am always just a message away! You can message me directly from the app by clicking on the top right 3 dots :). I am here to help with any questions or help you need!
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