This eBook contains 6 WEEKS worth of programming with 30 WORKOUTS guaranteed to get you STRONGER and FITTER with only 2 DUMBBELLS!!

Recommended DB weights:
45lb DBs for Guys
30lb DBs for Ladies

(these workouts can easily be modified to be done with either Dumbbells or Kettlebells)

Optional extras:

• A jump rope

• A pull-up bar (modifiable)

• Mini Resistance band

DESCRIPTION
I designed this program out of necessity during the COVID-19 pandemic as all gyms were closed and I needed provide my clients with workouts that could be done ANYWHERE. Soon after, I realized these workouts were so good that I knew I needed make them accessible to ANYONE.

I’ve come to the realization that dumbbells/kettlebells are the universal training tools that are literally found around the world in all gyms. One of the best parts of my DBFD program is that it’s guaranteed to actually get you STRONGER. In all my years of training/coaching…I’ve realized prioritizing strength is literally the best and most important way to spend your time training. To keep it short, STRENGTH=HEALTH. The stronger you are, the healthier and more resilient you are. Any jackass trainer can give you a workout to make you tired and sweaty, but that doesn’t make it a good workout or prove that you’re actually improving. These are not your typical DB aerobics workouts…these workouts will push you to your limits, get you stronger, healthier, and looking better than ever. That being said, just be prepared to WORK HARD.

SAMPLE WORKOUT:
Warm-up:
20 air squats
4 inch worms
20 reverse lunges in place
4 inch worms
20 big and slow mountain climbers
4 inch worms

Strength:
EMOM x20 alternating minutes:
Min 1) 8-12 double DB squats (45/30)
Min 2) 6 DB push press+6 strict push-ups w/hands on DBs (both movements in the same minute)
Min 3) 30 sec max strict pull-ups/10-15 bent over double DB rows (45/30)
Min 4) 15-20 sec side plank hold (each side)
*5x through this circuit
*if this rest interval is too short then increase it every 75 sec/or if the volume is too much scale it do 4 rounds only
*For the DB squats use two DBs on your shoulders if you have them, or just do goblet squats with a single DB

Conditioning:
90 sec work/90 sec rest:
6 devils press (45/30)
- then max alternating DB reverse lunges in time remaining

*workout is complete once you’ve completed 100 reverse lunges (50 reps each leg)
*This workout can CRUSH you!! So modify reps as needed, I want you to finish this workout in 4-6 rounds maximum, keep the intensity high!!


I’m extremely proud of this eBook. I guarantee you will not find more creative, well-designed, or EFFECTIVE programming out there using just two DBs!! What are you waiting for?!?! LET THE GAINS BEGIN!!!