Strong • Simple • Effective

This 8-week at-home program is designed for women who want to build strength, tone their bodies, and feel confident — all from home.

🔥 Program Overview

Duration: 8 Weeks

Days per week: 3 (Full Body Focused)

Session Length: 40–50 minutes

Equipment: Dumbbells, Booty Bands, Yoga Mat

Level: Beginner-friendly (scalable)

Visual Library for all Exercises

Trainer Notes to Improve Form

🧘‍♀️ Workout Structure

Each session follows this format:

Warm-Up (5–8 min)

3 dynamic movements

Strength (30–35 min)

Focus on compound movements (lower + upper)

Rep range: 8–12

Rest: 60-90 seconds between sets

 Finisher (5–10 min)

Get your heart rate up / core movements

🩷 Weekly Focus

1–2:

Foundation

Learn form, build consistency

3–4:

Volume & Control

Add reps and perfect technique

5–6:

Load & Intensity

Increase dumbbell weight and reduce rest

7–8:

Strength & Confidence

Challenge yourself with progressions and tempo work