A welcome and introduction to this 12-week dumbbell only total body program! You are going to love it!

• 3x per week total body

• 1x per week deep core (feel free to do this on one of the strength days if desired)

• Duration of Workouts: 30-40 minutes

• Equipment: Dumbbells

• Location: Home or Gym

• you will see notes of “engage your core”. This means pulling your core in and back to your spine NOT sucking in. You should be breathing normally. This is very important for core strength and providing stability.

* I suggest having a variety of weights if able

IMPORTANT: Always focus on proper form first before increasing weight. After that, aim for “progressively overloading”, which means to always use a weight that makes the last few reps of each set challenging. This will stimulate lean muscle growth and where you will see change happen.