Online WOD – Functional Dumbbell Program

No gym? No problem. Grab a pair of dumbbells and let’s get to work.

Our 12-week Functional Dumbbell Program is perfect for anyone who wants more than a bodyweight-only workout program, but doesn’t have a full-on garage gym. With a set of dumbbells (or kettlebells), we can help you dramatically increase your fitness.

This program is designed as a standalone program. It’s 12 weeks long with 5 sessions per week. You’ll be amazed at what you can do with a set of dumbbells!

What You Can Expect

• A fun, detailed, standalone program that’ll get you stronger and fitter without tons of equipment.
• Increased unilateral strength and flexibility, helping you to correct muscle imbalances and avoid future injury.
• An increased likelihood that your friends and family will stop you in your tracks and ask, “why do you look so damn good these days?”

The Details

Here’s what you get from us in exchange for your hard-earned money:

• A 12-week program with 5 days per week of training sessions. This is a standalone program designed to be your main daily workout.
• A downloadable PDF so you can plug your plan into your schedule ahead of time and make it work for you.
• A dedicated playlist where you can see every movement via video instruction.
• Options for a pair of dumbbells or a single dumbbell for every workout. (You may sub a kettlebell(s) for any/all of the sessions.)
• Daily progressive accessory work including core work, push/pull progressions, and upper/lower body routines.
• Daily warm-up.

I only have kettlebells. Can I still do this program?

Heck yeah! You can sub kettlebells for dumbbells in any/all of the sessions.

Can I get a great workout with just dumbbells?

Absolutely. You don’t need a decked-out garage gym to improve your fitness. A pair of dumbbells (and a great attitude ) is all you need to make serious gains in your strength and conditioning.

How long does each session take?

Plan for 45-60 minutes per session. Remember: This is a standalone program.

More courses from the same author: Online Wod