MM02 4 Week Full Body Strength with Dumbbells

Equipment needed: 1 or 2 dumbbells. 2-3kg is a good starting point. You can use different weights for the different exercises depending on how strong you are with each muscle group. 

This workouts includes:
Overhead Presses, Narrow Squats, Cross Chest Raises, Wide Squats, Back Rows, RDLs, Tricep Extensions

We will be doing the workout for 4 weeks, gradually increasing the work then reloading the final week to allow for recovery. Make sure you leave 2-3 days between each workout.

Download your pdf tracker here: 

Watch a video of the workout here:

If you have any questions, or would like a more personalised program, get in touch

This programme has been designed as a general, beginner-level exercise guide, with consideration for individuals who may be experiencing perimenopause or menopause. It is intended to support overall wellbeing through gentle mobility and introductory strength-based movement. It does not take into account individual medical conditions, injuries, or specific health circumstances.If you are experiencing menopausal symptoms, or have any pre-existing medical condition (including but not limited to cardiovascular conditions, joint issues, osteoporosis, or hormonal conditions), you are advised to seek guidance from a qualified healthcare professional before commencing this, or any other, programme. By participating in this programme, you acknowledge and agree that:

• You are undertaking all exercises voluntarily and at your own risk
• You will work within your own limits and capabilities
• You will stop immediately if you experience pain, dizziness, or discomfort

Whilst every effort has been made to ensure that the exercises are safe and appropriate for beginners, no responsibility can be accepted for any injury, loss, or damage incurred as a result of participation.This programme is not intended to diagnose, treat, cure, or prevent any medical condition, and should not be used as a substitute for professional medical advice.