Your Free Dumbbell Training Week

Six compound dumbbell workouts — a full week with one pair of bells, 20–40 minutes a session. Thrusters, devil's press, carries and more, with weight guidance, warm-ups, cues and scaling for every move. Drop your email and it's yours, free.

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    6 Compound Workouts

    Six compound workouts across a full week — thrusters, devil's press, carries and more, each with a warm-up and core finisher.

    One Pair, Total Body

    One pair does it all — press, squat, hinge, carry and pull. I'll show you what weight to start with and when to size up, so every session keeps challenging you.

    Coaching On Every Rep

    Every movement broken down with clear coaching cues, plus scale-up and scale-down options — so it works whether you're brand new or advanced.