Looking for a rep and sets-based workout plan without the coaching?
Welcome to our Online Goal-Driven Workout Plan Series!
Each plan includes a short section on sports nutrition to enhance your performance and to ensure all facets of your fitness are well taken care of (principles to follow for protein needs and supplementation).
Level: Getting Back on Track - Dumbbells Only - 30-Minute Express Version
Goal: Getting back on track - while getting stronger (dumbbells only) - express
Your ROI:
- Carefully and thoughtfully curated sequences of workouts tailored to get you back on track while getting stronger.
- Ability to train from anywhere, all you need is a pair of dumbbells!
- Progressively more challenging exercise sequences as the plan progresses.
- Ability to decide the weight load and training days. This plan can be as effective with low weights as with heavier weights, this is about tailoring the plan to your unique needs.
- This plan is also a ritual that reminds you to make yourself a priority.
- Each plan includes a short section on nutrition to optimize performance.
Plan details:
Total plan length:
5 weeks (start anytime)
The total number of training days:
4
The total number of rest days:
3
The ratio of cardio to weights:
1 full day of steady-state cardio
2 days of reps and sets only
1 day of combined cardio + reps and sets.
*Feel free to add an additional day of cardio or weights if you prefer, but resting for a total of 2 days at least is recommended for sustainability and recovery.
Muscle groups worked:
Total body
The total length of workouts:
The workouts vary between 20 minutes and 30 minutes depending on the day (cardio or weights, time will vary per person), including warmup and cool down.
Adding or reducing reps can help you add or remove time from each workout according to your schedule and needs.
Range of weights:
A pair of dumbbells that is at a comfortable, yet slightly challenging, weight for you.
You can use heavier weights for some movements, i.e. deadlifts (as the weight is lifted off the floor), and lower weights toning if you prefer, but all you really need is one total pair of weights.
Equipment needed:
This plan uses dumbbells, but all workouts can be adapted to using kettlebells or a barbell if that is what you have.
What is included:
A 5-week workout plan (with written instructions at the end of the document and video demonstration links) is included.
Watching the video demonstrations is recommended before starting.
Who is this plan designed for:
Those getting back on track who want to also get stronger.
This is a plan with reps and sets, not circuits and drills.
Some exercises on the plan include:
Dumbbell deadlifts, dumbbell triceps kickbacks, and dumbbell chest presses.
There are no overhead lifts, no planks, no jumping jacks, and no burpees in this plan.
An important part of considering whether this plan is a fit for you is taking our pre-activity readiness questionnaire for your safety and protection:
We ask that you please go through this self-guided questionnaire before considering purchasing an online fitness plan.
1. Are you over the age of 18?*
Yes (this plan may be suitable, but still speak with a Dr. before starting or changing an exercise routine)
No (this plan is not recommended due to the physiology of the body still developing before that age - medical/biological health reasons for your safety)
2. Has your doctor ever said that you have any medical condition that makes it so that you should only perform physical activity recommended by a doctor?*
Yes (this plan is not recommended due to its intensity and its online format/unsupervised nature, please consider other options and speak with your Dr. about options)
No (this plan may be suitable, but still speak with a Dr. before starting or changing an exercise routine)
3. Please do not purchase this plan if you have any blood pressure or heart conditions. Do you lose your balance because of dizziness or lose consciousness due to heart conditions or blood pressure issues, etc?*
Yes (this plan is not recommended due to its intensity and its online format/unsupervised nature, please consider other options and speak with your Dr. about options)
No (this plan may be suitable, but still speak with a Dr. before starting or changing an exercise routine)
If you make a purchase, you agree that you're comfortable with purchasing an online plan that only includes video guidance, that you are eating enough calories to sustain intense exercise, and that you do not need clearance from a doctor to exercise.
Back to the plan details...
What is progressive overload?
Progressive overload is a sustainable way to increase strength over a period of time without having to train only some muscle groups on a given day.
The reason that the recommended cardio is low-intensity and steady-state is to avoid muscle fatigue and burnout.
Given that the weightlifting and bodyweight-based exercises are based on progressive overload, steady-state cardio keeps things sustainable.
Keep me updated on how it is going and feel free to reach out if you have any questions about the plan!
info@selfloveandfitness.com
What to do when the 5 weeks are up?
Take a few days to rest and then consider looking into our Beast-Mode - Intermediate Plan (if ready). Unfortunately, 1 on 1 coaching is not offered at this time.
Digital products:
As this is a digital download, there are only taxes, but no shipping.
Client service promise:
We will get back to you within 24-72 hours when you e-mail:
info@selfloveandfitness.com
All sales final policy explained:
Technical issues and exchanges only:
If the digital download link is broken / if there’s a technical issue: we can exchange the product for a functional file by sending you a new file via email (of the same digital product originally purchased, exchanges cannot be made between plans of different levels or ebooks, it must be the same plan originally purchased).
Because digital product files are accessed in full by the client upon receipt, they are considered non-refundable and may not be returned/refunded, so they are a final sale.
Unauthorized distribution:
Downloading or distributing copyrighted material, including through peer-to-peer file sharing, without the permission of the copyright owner is against the law. Illegal downloading or distribution of copyrighted materials will be prosecuted to the fullest extent of the law.
Plan disclaimer:
By participating in this program, you have read the following disclaimer and agree: This program and its content is not intended to diagnose or treat any diseases. Always consult with your primary care physician or licensed healthcare provider for all diagnoses and treatment of any diseases or conditions, for medications or medical advice as well as before changing your health care regimen.
By participating in this plan or program, you release Self-Love and Fitness of all liabilities from taking the advice given.
By participating in this plan or program, you attest that you are not a minor (under the age of 18).
Tags:
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