STAND ALONE 6 WK DB

6 WEEK DUMBBELL STRENGTH

6 weeks to challenge yourself at home & get stronger!

Looking to improve your overall strength/endurance without spending hours at the gym? Commit to 6 weeks of dumbbell only strength and conditioning workouts and see how much progress you can make! 5 days a week, 45-60 minute sessions (with optional cardio). All you need is yourself and some dumbbells!

Goal:
Athletic Performance
Crossfit, Bodybuilding
6 weeks program 5 days/week 45-60 mins
Level:
All Levels
Goal:
Athletic Performance
Crossfit, Bodybuilding
6 weeks program 5 days/week 45-60 mins
Level:
All Levels
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About the program

If you're not wanting to commit to a monthly membership, but want a 6 week program to help hold you accountable, the 6 week dumbbell program is for you! This minimal equipment program will help you achieve your goals both strength and endurance.

    Workouts

    Lower body (quad focus)
    Lower body (quad focus)
    5.0
    13
    Full body endurance
    Full body endurance
    5.0
    1
    Lower body - glute focused
    Lower body - glute focused
    4.7
    1
    Upper body & core
    Upper body & core
    4.8
    Upper body + core (chest & back focused)
    Upper body + core (chest & back focused)
    5.0
    1
    Love this app!!! Every workout is challenging and I've had amazing results.
    Carrie
    Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
    Laura
    Clear, strightforward, focused workouts that are enjoyable and effective.
    Jess

    App features

    Reminders
    Set workout reminders to stay on track!
    Video Workouts
    Easy-to-follow videos for every workout in the program.
    Lifetime Access
    Once you purchase, you own the program forever!
    Streaks
    Complete at least one workout every week to get a streak!
    Favorites
    Save your favorite workouts with the click of a button.
    Stream Anywhere
    Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
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    https://d3l5vala1x2h4r.cloudfront.net/1685038658083_Untitled design-comp.pngframe
    Reminders
    Set workout reminders to stay on track!
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    About Simply Mander

    Online personal trainer

    Hey there, I’m Manders! So happy you’re here & hope this app helps you fall in love with moving your body. A little about me.. I’ve been a CrossFit coach for 6 years, alongside my true passion which is nutrition! I’m a certified Nutritionist, NTP and work for Black Iron Nutrition as a lead coach. I’ve also competed in CrossFit and weightlifting over the years and love helping people achieve their strength goals. I want nothing more than to help people grow their relationship with both fitness and nutrition. Thank you for allowing me to help you along your journey!

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    Get support & accountability from our amazing community

    Find encouragement and accountability by connecting with others in our exclusive private community. There you can learn about nutrition, learn more about form, and connect with other members. Bonus: Manders will be right there to cheer on you.
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    Frequently asked questions

    Who is this for?
    Anyone and everyone wanting to try the 6 week dumbbell program without committing to a monthly subscription! this program was created for people who have a limited amount of time, but want to make the most out of their time. This consists of primarily DB strength movements, isolation (bodybuilding/hypertrophy) workouts, and optional cardio/METCON (metabolic conditioning) pieces at the end of each session.
    What equipment do I need for this program?
    Dumbbells, a box, and room to move your body!

    24/7 customer support

    [email protected]
    In-app chat support

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