Shaina Fata
6W Dumbbell Program
Dumbbells-only strength training for home.
My 6 Week Dumbbell Program is an at-home OR gym program that combines dumbbell strength training + bodyweight to build strength and lean muscle 💪🏾
This program is for you if you want:
🔥 6 weeks of structured training
🏋🏾♀️ Minimal equipment - just dumbbells!
💪🏾 A mix of strength + bodyweight
🏠 The flexibility to train at home OR the gym
⚡️ Full body + upper/lower split workouts
🙌🏾 Your workouts already planned out for you
Ready to train? 👇🏾
Goal:
Strength
Strength
Toning, Lean muscle, Home, Strength
Goal:
Strength
Strength
Toning, Lean muscle, Home, Strength
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Probably the first program I've ever finished all the way through! Awesome way to get back into a routine post baby!
Aly
Finished!! Second time through and I'm sure I'll do it again! These workouts are perfect for work days when I don't have a lot of time...
Amoreena
Another great program! ... 🔥 feeling strong & grateful to be able to complete entire workout programs & see all the benefits.
Alex
It's been a while since I did some lifting and that felt good
Tamika
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 Airplay, Chromecast, Firestick and Cast2Web.
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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