28 Unlocked, San Diego, CA (2026)

02/09/2026

Comment “𝗣𝗥𝗢𝗚𝗥𝗔𝗠” for access to the 4-week Dumbbell Build & Burn Program 💪

These 5 core moves are straight from the core-focused workout in this program.

Save and 📌 as a stand alone workout. 40 second work/20 seconds rest for 4 rounds

Built for 𝗯𝘂𝘀𝘆 𝘄𝗼𝗺𝗲𝗻 who want workouts that are 𝗲𝗳𝗳𝗶𝗰𝗶𝗲𝗻𝘁, 𝗲𝗳𝗳𝗲𝗰𝘁𝗶𝘃𝗲, and still 𝗰𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗶𝗻𝗴 — all wrapped up in 𝟮𝟴 𝗺𝗶𝗻𝘂𝘁𝗲𝘀 🔥

All you need is a light and heavy set of dumbbells!

02/06/2026

💪 𝗗𝗼𝗻’𝘁 𝘂𝗻𝗱𝗲𝗿𝗲𝘀𝘁𝗶𝗺𝗮𝘁𝗲 𝘁𝗵𝗲 𝗽𝗼𝘄𝗲𝗿 𝗼𝗳 𝗱𝘂𝗺𝗯𝗯𝗲𝗹𝗹𝘀.

👉 𝗖𝗼𝗺𝗺𝗲𝗻𝘁 **𝗣𝗥𝗢𝗚𝗥𝗔𝗠** 𝗳𝗼𝗿 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝘁𝗼 𝗺𝘆 𝗻𝗲𝘄 𝟰 𝘄𝗲𝗲𝗸 𝗱𝘂𝗺𝗯𝗯𝗲𝗹𝗹𝘀-𝗼𝗻𝗹𝘆 𝗽𝗿𝗼𝗴𝗿𝗮𝗺.

𝗦𝗶𝗺𝗽𝗹𝗲 𝘄𝗲𝗶𝗴𝗵𝘁𝘀 — 𝗺𝗮𝘀𝘀𝗶𝘃𝗲 𝗶𝗺𝗽𝗮𝗰𝘁.

🏋️ 𝗕𝘂𝗶𝗹𝗱 𝗯𝗮𝗹𝗮𝗻𝗰𝗲𝗱 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵
🧠 𝗜𝗺𝗽𝗿𝗼𝘃𝗲 𝘀𝘁𝗮𝗯𝗶𝗹𝗶𝘁𝘆
🔥 𝗔𝗰𝘁𝗶𝘃𝗮𝘁𝗲 𝗺𝗼𝗿𝗲 𝗺𝘂𝘀𝗰𝗹𝗲
⚖️ 𝗠𝗼𝘃𝗲 𝘁𝗵𝗲 𝘄𝗮𝘆 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝘄𝗮𝘀 𝗱𝗲𝘀𝗶𝗴𝗻𝗲𝗱 𝘁𝗼.

You don’t need fancy machines to create a strong, resilient body… just consistency and intention.

Save, 📌 this workout, 40 seconds of workout/20 seconds of rest for 3 rounds.

01/16/2026

Comment “PROGRAM” if you want the link to the full 4-week one-plate program.

𝐓𝐨𝐨 𝐦𝐚𝐧𝐲 𝐦𝐚𝐜𝐡𝐢𝐧𝐞𝐬.
𝐓𝐨𝐨 𝐦𝐚𝐧𝐲 𝐨𝐩𝐭𝐢𝐨𝐧𝐬.
𝐍𝐨𝐭 𝐞𝐧𝐨𝐮𝐠𝐡 𝐜𝐥𝐚𝐫𝐢𝐭𝐲.

This workout?
🔘 𝐎𝐧𝐞 𝐩𝐥𝐚𝐭𝐞
🔥 𝐈𝐧𝐭𝐞𝐧𝐭𝐢𝐨𝐧𝐚𝐥 𝐜𝐨𝐫𝐞 𝐰𝐨𝐫𝐤
💪 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 + 𝐛𝐮𝐫𝐧

Simple training works —
𝐰𝐡𝐞𝐧 𝐢𝐭’𝐬 𝐩𝐫𝐨𝐠𝐫𝐚𝐦𝐦𝐞𝐝 𝐰𝐞𝐥𝐥 🔓

📌 Save these moves to add to the end of your workout:
10–12 reps each × 3–4 rounds

01/12/2026

🔥 𝐓𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦 𝐲𝐨𝐮𝐫 𝐰𝐨𝐫𝐤𝐨𝐮𝐭𝐬 𝐢𝐧 𝟒 𝐰𝐞𝐞𝐤𝐬 — 𝐰𝐢𝐭𝐡 𝐣𝐮𝐬𝐭 𝐎𝐍𝐄 𝐩𝐥𝐚𝐭𝐞.

👇 Comment “𝐏𝐋𝐀𝐓𝐄” to get the full program link sent to your DMs.

𝐄𝐯𝐞𝐫𝐲 𝐝𝐚𝐲 𝐦𝐚𝐩𝐩𝐞𝐝:
• Upper + lower split
• Clear sets & reps
• Smart weekly progression

𝐄𝐯𝐞𝐫𝐲 𝐦𝐨𝐯𝐞 𝐬𝐡𝐨𝐰𝐧: full video demo playlists included
𝐄𝐯𝐞𝐫𝐲 𝐰𝐞𝐞𝐤 𝐛𝐞𝐭𝐭𝐞𝐫: strength + confidence build

𝐘𝐨𝐮𝐫 𝟒-𝐰𝐞𝐞𝐤 𝐜𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞 𝐬𝐭𝐚𝐫𝐭𝐬 𝐡𝐞𝐫𝐞! 💥

12/28/2025

Comment “BOSU” for a free guide of this workout to take with you to the gym or home.

Love using the BOSU for back training because it:

✅ accommodates for natural spine shape
✅ supports neck muscles to prevent injury
✅ adds bonus balance and stability work to recruit other muscles (posterior chain/core)

Save and 📌 this workout. 8 reps each for 3 rounds before moving to next move

12/28/2025

Comment “Bosu” for a free take with you guide of this workout to the gym or for home.

Love using the BOSU for back training because it:

✅ accommodates for natural spine shape
✅ supports neck muscles to prevent injury
✅ adds bonus balance and stability work to recruit other muscles (posterior chain/core)

Save and 📌 this workout. 8 reps each for 3 rounds before moving to next move

armworkoutsforwomen

12/22/2025

Stepper + Bands

COMMENT “Bands” for a take with you guide of the workout to the gym or for home.

I love this combo because the stepper adds cardio and allows deficit movement which maximizes range of motion and the bands bring the resistance training in!

Save and 📌
1st 4 movements = circuit 1
2nd 4 movements = circuit 2

10 minute circuit 1, as many rounds as possible 8 reps each
10 minute circuit 2, as many rounds as possible 8 reps each

BANDS are from
Stepper is from

11/30/2025

𝗚𝗿𝗮𝗯 𝗮 𝗽𝗹𝗮𝘁𝗲 𝗳𝗼𝗿 𝘁𝗵𝗶𝘀 “𝗮𝗳𝘁𝗲𝗿 𝘁𝗵𝗲 𝗵𝗼𝗹𝗶𝗱𝗮𝘆 𝘄𝗼𝗿𝗸𝗼𝘂𝘁!” 🛞 🔥

𝗖𝗼𝗺𝗺𝗲𝗻𝘁 “𝗣𝗟𝗔𝗧𝗘” for a free plate workout handout to take with you to the gym or for at home.

𝗪𝗵𝘆 𝗽𝗹𝗮𝘁𝗲 𝗰𝗶𝗿𝗰𝘂𝗶𝘁𝘀 𝘄𝗼𝗿𝗸:
• Constant tension → better strength endurance
• Unstable load → stronger core
• Dynamic patterns → athletic movement

💥 I love that with this one tool, there are endless movement patterns. Core, legs, shoulders, grip strength. You name it, it all gets fired up in just a few rounds!

𝗦𝗮𝘃𝗲 𝗮𝗻𝗱 📌 𝘁𝗵𝗶𝘀 𝘄𝗼𝗿𝗸𝗼𝘂𝘁
➡️1st 4 movements, as many rounds as possible in 10 minutes of 8-10 reps

➡️Take a 2 min break and then complete last 4 movements for as many rounds as possible in 10 minutes of 8-10 reps.

11/14/2025

𝗛𝗲𝗮𝘃𝘆 𝗸𝗲𝘁𝘁𝗹𝗲𝗯𝗲𝗹𝗹𝘀 𝗮𝗿𝗲𝗻’𝘁 𝗷𝘂𝘀𝘁 𝗳𝗼𝗿 𝘀𝗵𝗼𝘄—𝘁𝗵𝗲𝘆’𝗿𝗲 𝗳𝗼𝗿 𝗴𝗼. 🏋️‍♂️🔥

𝗖𝗼𝗺𝗺𝗲𝗻𝘁 “𝗸𝗲𝘁𝘁𝗹𝗲𝗯𝗲𝗹𝗹” 𝗳𝗼𝗿 𝗮 𝘁𝗮𝗸𝗲 𝘄𝗶𝘁𝗵 𝘆𝗼𝘂 𝗴𝘂𝗶𝗱𝗲 𝗼𝗳 𝘁𝗵𝗶𝘀 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗳𝗼𝗿 𝗵𝗼𝗺𝗲 𝗼𝗿 𝗳𝗼𝗿 𝗴𝘆𝗺!

Kettlebells build real-world strength. Whether it’s carry, squat, hinge, press— these movements are what your body actually uses.

Stronger grip, stable core, better posture.

𝗦𝗮𝘃𝗲, 📌 𝗳𝗼𝗿 𝟯 𝗿𝗼𝘂𝗻𝗱𝘀. 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝘄𝗶𝘁𝗵 𝗮 𝗵𝗲𝗮𝘃𝘆 𝗞𝗕! 40 seconds work 20 seconds rest
I love this 40lb one from

✅ Did you know? Studies show that lower grip strength is linked to a higher risk of heart disease, mobility issues, and even early mortality.¹

¹ BMJ (2015): “Grip strength as an indicator of overall health and mortality in middle-aged and older adults.”

10/30/2025

𝗪𝗮𝗻𝘁 𝗮 𝗰𝗮𝗯𝗹𝗲 𝗺𝗮𝗰𝗵𝗶𝗻𝗲 𝗳𝗼𝗿 𝗰𝗵𝗲𝗮𝗽?

Using a door anchor with resistance bands can simulate this for a budget and home friendly option!

𝗖𝗼𝗺𝗺𝗲𝗻𝘁 “𝗕𝗔𝗡𝗗𝗦” for a free take with you guide to the gym or for at home for this workout.

Adding resistance to these moves amplifies the training stimulus — helping you build more strength, muscle, balance, and bone density. Bands are a great strength training tool that are generally easier on the joints.

𝗦𝗮𝘃𝗲 𝗮𝗻𝗱 📌 𝘁𝗵𝗶𝘀 𝘄𝗼𝗿𝗸𝗼𝘂𝘁, 𝟭𝟬-𝟭𝟮 𝗿𝗲𝗽𝘀 𝗲𝗮𝗰𝗵 𝗳𝗼𝗿 𝟯 𝗿𝗼𝘂𝗻𝗱𝘀

10/13/2025

𝗖𝗼𝗺𝗺𝗲𝗻𝘁 “𝗣𝗹𝗮𝘁𝗲” 𝗳𝗼𝗿 𝗮 𝗳𝗿𝗲𝗲 𝗴𝘂𝗶𝗱𝗲 to take with you to the gym or post on a wall for this full body plate circuit.

Adding a stepper packs that extra punch! This combo brings it to the next level! Love this one from

𝗙𝘂𝗻𝗰𝘁𝗶𝗼𝗻𝗮𝗹 𝗠𝗼𝘃𝗲𝗺𝗲𝗻𝘁 𝘄𝗶𝘁𝗵 𝗪𝗲𝗶𝗴𝗵𝘁𝗲𝗱 𝗣𝗹𝗮𝘁𝗲 provides practice in movement patterns that help you do life better!

Whether it’s lifting a suitcase to an overhead bin, carrying a kid, moving packed boxes or just doing activities that you love to do, the freedom of independence is incredibly valuable!

We gotta use it or we will lose it 💯

𝗦𝗮𝘃𝗲 𝗮𝗻𝗱 📌 𝘁𝗵𝗶𝘀 𝘄𝗼𝗿𝗸𝗼𝘂𝘁. First 4 exercises 10-12 reps repeat 3 rounds then do the same with last 4 exercises.

28 Unlocked

02/09/2026

02/06/2026

01/16/2026

01/12/2026

12/28/2025

12/28/2025

12/22/2025

11/30/2025

11/14/2025

10/30/2025

10/13/2025

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