Build a balanced routine · Intermediate
Eight weeks, well rounded
An eight-week mix of dumbbell strength, bodyweight intervals, core and mobility. Five active days include one gentle mobility day, plus two full rest days.
8 weeks5 sessions / weekDumbbells
MAKE ROOM FOR REAL LIFE
Your flexible schedule.
Choose one to six weekdays. Sessions follow the plan’s order; using fewer days extends its calendar. Days without a session are free for recovery. Progress never expires.
Repeat a week:
Follow the calendar at your own pace. Rest days are part of the plan. Completed workouts are
checked off automatically when you finish a session from this calendar.
Week 1
Find your footing.DAY 1The dumbbell full body20 minDAY 2Morning unwind8 minDAY 3Core foundations9 min
DAY 4Rest & recoverRest & recharge
DAY 5Lower body essentials17 minDAY 6Cardio spark12 minDAY 7Rest & recoverRest & recharge
Week 2
Keep showing up for yourself.DAY 8The dumbbell full body20 minDAY 9Morning unwind8 minDAY 10Core foundations9 min
DAY 11Rest & recoverRest & recharge
DAY 12Lower body essentials17 minDAY 13Cardio spark12 minDAY 14Rest & recoverRest & recharge
Week 3
Keep showing up for yourself.DAY 15Upper body essentials20 minDAY 16Hips in motion8 minDAY 17The core circuit16 min
DAY 18Rest & recoverRest & recharge
DAY 19Weighted legs, steady core19 minDAY 20Jump start12 minDAY 21Rest & recoverRest & recharge
Week 4
Keep showing up for yourself.DAY 22Upper body essentials20 minDAY 23Hips in motion8 minDAY 24The core circuit16 min
DAY 25Rest & recoverRest & recharge
DAY 26Weighted legs, steady core19 minDAY 27Jump start12 minDAY 28Rest & recoverRest & recharge
Week 5
Keep showing up for yourself.DAY 29The dumbbell full body20 minDAY 30Room to move12 minDAY 31The core circuit16 min
DAY 32Rest & recoverRest & recharge
DAY 33One side at a time23 minDAY 34The weekend circuit21 minDAY 35Rest & recoverRest & recharge
Week 6
Keep showing up for yourself.DAY 36The dumbbell full body20 minDAY 37Room to move12 minDAY 38The core circuit16 min
DAY 39Rest & recoverRest & recharge
DAY 40One side at a time23 minDAY 41The weekend circuit21 minDAY 42Rest & recoverRest & recharge
Week 7
Keep showing up for yourself.DAY 43The longer dumbbell session28 minDAY 44Lower body unwind8 minDAY 45The core circuit16 min
DAY 46Rest & recoverRest & recharge
DAY 47Hinge and glutes18 minDAY 48Cardio spark12 minDAY 49Rest & recoverRest & recharge
Week 8
Look how far you have come.DAY 50The longer dumbbell session28 minDAY 51Lower body unwind8 minDAY 52The core circuit16 min
DAY 53Rest & recoverRest & recharge
DAY 54Hinge and glutes18 minDAY 55Cardio spark12 minDAY 56Rest & recoverRest & recharge