28 Unlocked

Leveraging women's hormone fluctuations for an optimal fitness advantage

03/27/2026

𝗖𝗼𝗺𝗺𝗲𝗻𝘁 “𝗠𝗲𝗱𝗯𝗮𝗹𝗹” to get a link for a moving pdf of these moves to take with you to the gym or for your home workout!

𝗦𝗮𝘃𝗲 𝗮𝗻𝗱 📌 𝘁𝗵𝗶𝘀 𝗰𝗼𝗿𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁! 35 seconds work 15 seconds rest for 3 rounds

02/26/2026

COMMENT “DUMBBELLS” to get access to this program!

𝗣𝗼𝘄𝗲𝗿 𝗶𝘀 𝗯𝘂𝗶𝗹𝘁 𝘄𝗶𝘁𝗵 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵.
𝗖𝗼𝗻𝗱𝗶𝘁𝗶𝗼𝗻𝗶𝗻𝗴 𝗶𝘀 𝗯𝘂𝗶𝗹𝘁 𝘄𝗶𝘁𝗵 𝗶𝗻𝘁𝗲𝗻𝘀𝗶𝘁𝘆.
𝗧𝗵𝗶𝘀 𝗽𝗿𝗼𝗴𝗿𝗮𝗺 𝗴𝗶𝘃𝗲𝘀 𝘆𝗼𝘂 𝗯𝗼𝘁𝗵. 🔥

My 𝗟𝗼𝘄𝗲𝗿 𝗕𝗼𝗱𝘆 𝗗𝘂𝗺𝗯𝗯𝗲𝗹𝗹𝘀 𝗢𝗻𝗹𝘆 program pairs a heavy strength move with a metabolic burner — so you build muscle and elevate conditioning in the same session.

No machines.
No wasted time.
Just smart programming that delivers.

𝗥𝗲𝗮𝗱𝘆 𝘁𝗼 𝘁𝗿𝗮𝗶𝗻 𝘀𝗺𝗮𝗿𝘁𝗲𝗿? 💪

Save and 📌 this workout. These moves are directly from the dumbbells Build and Burn Program. 40 seconds or work/20 seconds rest
Exercise 1 & 2: alternate between the 2 for 3 rounds
Do the same for:
Exercise 3 & 4
Exercise 5 & 6

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.”

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