Resistance training, or weight training, is the exercise modality that underpins all 5 pillars of wellness:
Strength, Work Capacity, Mobility, Body Composition and Emotional Wellbeing.
However, random training produces random results, following a structured, balanced and progressive program is the most effective and efficient way to get results from your health and fitness plan.
This is a 16 week, four stage progressive program that you can follow either in the gym or at home – all you need is a pair of dumbbells, a towel, chair, and the self-discipline to follow a plan.
Why I made this?
The purpose behind this guidebook is to allow you to apply the methodology I use with my own private clients in your own gym or home.
I am passionate about the health and fitness industry, and feel it is in a unique position to positively affect lives. However, as the industry has grown in popularity, there has become more confusion about what to do, what works and what doesn’t work.
Engaging with a personal trainer can be costly, and so I wanted to create something that would make the methods and structures I use with my own clients accessible to anyone who is keen enough on exercise to have access to a pair of dumbbells!
Who is it for?
This program is suitable for men and women alike, the principles behind exercise progressions are the same regardless of gender!
This plan has been written to cater for a broad range of levels, starting with exercises that build efficiency through the fundamental movement patterns, and progressing through each stage to more advanced and complicated movements.
What do I need?
The minimum equipment required for this plan is a pair of dumbbells a towel, and a bit of floor space.
However, if you have two pairs of dumbbells of different weights you will be able to be a little more specific with some of the exercises, and really get the most out of the program. As a rough guide, your lighter pair should be roughly 30% lighter than your heavy pair, so for example one pair of 15kg dumbbells and one pair of 10kg dumbbells would give a great deal of flexibility (or a pair of 30kg and 20kg of you’re more advanced!)
A mat for the floor exercises would be a nice optional extra – but if you don’t have one a towel will work just fine.
What do I Get?
The Dumbbell Program is 199 pages of exercise technique, demonstration, programs, how’s and why’s. Every exercise also has an accompanying video file – simply tap on the exercise name to be taken straight to the video demo.
Upon purchasing the Program you will be sent a confirmation email with a download link – please save the file once you have downloaded it as the link will subsequently expire
Please note The Dumbbell Program is a digital product only, no physical products will be shipped.