Dumbbell Strength

12 Workouts Level: Intermediate
Want to train like Kaisa? Join her coach, Luka Hocevar, for a special four-week progressive strength training program!

Become a member to get access to this program and 100's of other workouts!

4-Week Full Body Dumbbell Program with Coach Luka!

Here’s your opportunity to have Kaisa’s coach, Luka, as your personal trainer for a special four-week progressive strength program! You will increase your speed, power, strength, and conditioning in this step-by-step program. Join this follow-along challenge and take your performance to the next level!

No, it’s not just for athletes! This program is for anyone who is looking to get stronger, faster, and more athletic!

What progressive strength training can do for you:

  • Increase strength, power, and performance
  • Improve joint health
  • Get faster, more agile, and become a better all-around athlete
  • Build your conditioning engine to a whole new level

These at-home workouts mean no gym membership or fancy equipment required. All you need is two pairs of dumbbells and you’re ready to go! Let’s DO THE WORK, TEAM!

This Program Includes:
WEEK ONE
33:44

Dumbbell Strength — Day 1

Strength Chair, Dumbbells

1 Dumbbell Strength — Day 1

Welcome to Day 1, Team! After a quick warm-up to get you feeling loose, we get started on some total-body strength work, focusing on control and explosive power. Don't forget about the small details that make all the difference!

Strength Chair, Dumbbells
35:12

Dumbbell Strength — Day 2

Strength Dumbbells

2 Dumbbell Strength — Day 2

On Day 2, we've got three different sets of movements that'll leave you burning! In the first, we'll be shifting between upper and lower body strength exercises, along with movements to help build explosive power. We've got a fun strength superset next, then pick up the speed for a high-intensity interval session to finish strong. Get ready to sweat, Team!

Strength Dumbbells
31:40

Dumbbell Strength — Day 3

Strength Chair, Dumbbells

3 Dumbbell Strength — Day 3

Join Coach Luka for two challenging super-sets on Day 3, followed by a spicy finisher of descending intervals. Ready, steady, work, Team!

Strength Chair, Dumbbells
WEEK TWO
35:42

Dumbbell Strength — Day 4

Strength Dumbbells

4 Dumbbell Strength — Day 4

Let's start Week 2 strong, Team! We're progressing by adding some holds into our tri-sets. Keep working on that control!

Strength Dumbbells
36:16

Dumbbell Strength — Day 5

Strength

5 Dumbbell Strength — Day 5

Ready to get more out of your workout? On Day 5, we’re stepping up the intensity, so get ready for a challenge, Team! This series of explosive supersets will push your range of motion.

Strength
32:48

Dumbbell Strength — Day 6

Strength Dumbbells

6 Dumbbell Strength — Day 6

On Day 6, we’re focusing on improvement - it’s time to get better, Team! Heavier dumbbells and isometric holds work together to step up the challenge. Stay focused, keep excellent form, and push yourself! 

Strength Dumbbells
WEEK THREE
39:31

Dumbbell Strength — Day 7

Strength Dumbbells

7 Dumbbell Strength — Day 7

Let’s go, Team! On Day 7, we’re bumping up the weight to push the limits and encourage progress. Be deliberate in your movements and you’ll see your mobility and range of motion improve!

Strength Dumbbells
40:17

Dumbbell Strength — Day 8

Strength Dumbbells

8 Dumbbell Strength — Day 8

On Day 8, we’re back to get better! We’ll be adding reps and pauses, slowing down some movements and speeding up others, all with the goal of getting you moving and feeling great. Grab those dumbbells and let’s get to work, Team!

Strength Dumbbells
34:38

Dumbbell Strength — Day 9

Strength Chair, Dumbbells

9 Dumbbell Strength — Day 9

Welcome to Day 9, Team! Coach Luka will challenge you to progress your workout by bumping up the reps and time, all in less than 35 minutes. You'll need a sturdy chair to step on and dumbbells. Let's get ready to sweat!

Strength Chair, Dumbbells
WEEK FOUR
44:08

Dumbbell Strength — Day 10

Strength Dumbbells

10 Dumbbell Strength — Day 10

It's time to get locked in on Day 10! Join Coach Luka for this 45 minute class, where you'll work on maintaining good form while adding an extra set to your workout.

Strength Dumbbells
45:09

Dumbbell Strength — Day 11

Strength Dumbbells

11 Dumbbell Strength — Day 11

On Day 11, Coach Luka will challenge your mental weightlifting by pumping up the volume in this 45 minute class. Let’s get stronger, Team!

Strength Dumbbells
34:35

Dumbbell Strength — Day 12

Strength Chair, Dumbbells

12 Dumbbell Strength — Day 12

Welcome to Day 12, Team! It's time to finish off strong and challenge yourself with Coach Luka. He'll take you through a final 35 minute dumbbell strength class that will leave you feeling capable and strong.

Strength Chair, Dumbbells

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Dumbbell Strength Printable Calendar


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