• 8 weeks • 3 workouts per week • 5 exercises, 3 full rounds in each workout This program is a combination of bodyweight exercises and dumbbell exercises. We start with very basic bodyweight exercises for the first week and slowly add dumbbells and more challenging exercises throughout the rest of the program. This is meant to be progressive, which means that it will slowly and steadily build up with more challenging exercises to strengthen and tone your upper body.

Beginners or those that are wanting to re-strengthen their upper body. You will need to be able to be on your hands and get into a plank position :). Please speak with me first if you have any limitations or injuries that you believe will inhibit you from being able to do any of the exercises!

EQUIPMENT NEEDED: • Dumbbells • Wall, side of couch, plyo box, or chair for push-ups (I use my yeti cooler) • Side of couch, plyo box, or chair for tricep dips (I use my yeti cooler) DUMBBELLS GUIDE: • The best way to go about choosing a dumbbell size is to try a few exercises with a few different sizes to see what fits you best at the moment. You could do this by going to a store (target has a pretty good dumbbell selection) or going to a gym if you have access! • Since this is a beginner program, I recommend dumbbell weights of anything between 5 and 15 lbs. 15-lbs would be pretty heavy but it all depends where you are at right now and how much progress you make throughout! • My suggestion for this program is to have 1 to 2 sets of dumbbells where one is a little lighter and one is a little heavier. I think that 8-lbs is a really great size that could get you through the whole program without having to buy 2 sets of dumbbells. If you are going for two sets, I suggest getting 5 and 10-lbs or 8 and 15-lbs (obviously this is all a suggestion and you need to decide for yourself). HOW TO KNOW IF YOUR WEIGHT IS TOO HEAVY: • You should be able to do a bicep curl without leaning your chest back or having to use momentum to curl up into your chest. • You should be able to hold the dumbbell in your hand and raise it straight out in front of you to chest height, without having to lean back or swing your hips forward. HOW TO KNOW IF YOUR WEIGHT IS TOO LIGHT: • If you can complete 8-10 reps of a bicep curl or other dumbbell exercise without feeling challenged or "worked" at all, your dumbbell is too light.

My suggestion and the intention for this program is for you to do 3 workouts per week with 1-2 rest days in between. An example of that may look like this: Mon: W1D1 | Beginner Upper Body Tues: Rest Wed: W1D2 | Beginner Upper Body Thurs: Rest Fri: W1D3 | Beginner Upper Body Sat: Rest Sun: Rest If you would like to combine this program with some of my others to get a full body schedule, I suggest adding my Concrete Core Program and/or my Legs + Booty Program. You could also just add some of my regular core workouts or regular lower body workouts if you don't want to use a program! As always, please message me if you have any further questions on what might be a good way to schedule out your workouts 😊!

Due to this being a fully-guided program, I will be launching the first 4 weeks first. The next 4 weeks will be launched one at a time throughout the 2 weeks following the first launch. Every week will most-definitely be launched before you even get to it :).