4-Week At-Home Dumbbell Workout Plan (E-Book)
Take the guesswork out of your workouts with this structured, easy-to-follow fitness guide designed for any level. Whether you’re a beginner, a former athlete, or simply looking to get back into a routine, this program helps you build strength, tone your muscles, and boost your energy — all from the comfort of your home with just a set of dumbbells.
What’s Inside:
A complete 4-week workout plan (30–45 minutes per session, 4 workouts per week)
Step-by-step instructions for upper body, lower body, core, and full-body training
A clear equipment checklist so you can get started right away
An exercise library with form cues to help you perform each movement safely and effectively
Practical tips for warming up, cooling down, and staying consistent
Why You’ll Love It:
Designed by Coach Marlene Holmes, PhD, MSW, NASM-CPT, a former Division I volleyball player and national tennis qualifier
Accessible for all fitness levels — from complete beginners to experienced athletes returning to training
Flexible and realistic: no gym required, no complicated equipment, just results you can see and feel