Beginner/Intro
Simply Slim
Losing weight is hard, knowing what to do can be even harder. Whether you are picking up dumbbells for the first time or just looking to find a routine we have created the perfect program for you!
This 28 day program will introduce you to basic exercises that can be done at home and eventually carried into the gym
We provide a basic terminology and modifications
In four weeks you will gain lean muscle and shed fat
Learn exercises that effectively target all muscle groups to give you the best results
Purchasing this program will give you: Access to videos of exercises, making sure you are correctly performing movements and getting the most out of your workouts. Expect 3 days of weight/muscle group training along with 4 days of mild-moderate cardio. This plan is the most simple, effective way to burn fat, build strength and find confidence.
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28 day program Beginner level, very little or no experience
Equipment needed: Dumbbells
Yoga mat
Ankle weights
Resistance bands Medicine balls
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“Look in the
mirror... That’s your competition.
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“ Don’t stop when you are tired. Stop when you are done.
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WEEK 1 Day 1 - Upper
Day 2 - Lower
Day 3 - Upper
Dumbbell Curls 2x12 Bench Press 2x12 Tricep Extensions 2x12 Bent over row 2x12 Butterfly/delt fly 2x12
Sumo Squats 2x12 Lunges 2x12 Lateral band walk 2x12 steps Calf raises 2x12 Donkey Kick 2x12
Dumbbell Curls 2x12 Bench Press 2x12 Tricep Extensions 2x12 Bent over row 2x12 Butterfly/delt fly 2x12
HeelTouches 2x15 (each side) Reverse Crunches 2x15
Plank 2x30 sec Bicycle Crunch 2x20 (each side)
Heel Touches 2x12 each side Reverse Crunches 2x12
WEEK 2 Day 1 - Lower
Day 2 - Upper
Day 3 - Lower
Sumo Squats 3x15 Lunges 3x16 Lateral band walk 3x12 steps Calf raises 3x15 Donkey Kick 3x12
Bench Press on Ball 3x12 Bent Over Row 3x12 Lateral Raises 3x12 Tricep Extensions 3x12 Dumbbell Curls 3x12
Sumo Squats 3x12 Lunges 3x12 Clamshells 3x12 Step-Up Knee Raise 3x12 Donkey Kick 3x12
Plank 2x30 sec Bicycle Crunch 3x20
V-Ups 3x12 Russian Twists w/ weight 3x12
Side Planks 2x30 each Bench Dips 3x12
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WEEK 3 Day 1 - Upper
Day 2 - Lower
Day 3 - Upper
Bench Press on Ball 3x12 Bent Over Row 3x12 Lateral Raises 3x12 Tricep Extensions 3x12 Dumbbell Curls 3x12
Sumo Squats 3x12 Lunges 3x12 Clamshells 3x12 Step-Up Knee Raise 3x12 Donkey Kick 3x12
Horizontal Rows 3x12 Shoulder Press 3x12 Arnold Press 3x12 Hammer Curls 3x12 Push-Ups (Narrow) 3x10 Dumbbell Punches 2x20
Scissors 3x12 Mountain Climbers 3x12
Side Plank Hip Lift Bridge Pulses 3x12 hold each pulse 2 sec
Swimmer 2x30 sec Bridge Pulses 3x15
Day 1 - Lower
Day 2 - Upper
Day 3 - Lower
Reverse Lunges 3x16 Weighted Glute Bridges 3x15 Side Leg Lifts 2x15 Fire Hydrants 2x15 Wall Sits 3x30 sec
Horizontal Rows 3x10 Shoulder Press 3x10 Arnold Press 3x10 Push-Ups 3x10 Bicep Curls 3x10 Tricep Extensions 3x10
Reverse Lunges 3x16 Weighted Glute Bridges 3x15 Side Leg Lifts 2x15 Fire Hydrants 2x15 Wall Sits 3x30 sec
Plank 2x30 sec Heel Touches 3x16
Swimmer 2x30 sec Bridge Pulses 3x15
Plank 2x45 sec Heel Touches 3x20
WEEK 4
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Intermediate This 8 week program will expand upon the beginner program. Exercises in this program will be refined and combine muscle groups. [Intermediate program] offers a unique blend of cardio and weight training moves to build lean, sexy muscle. Expect circuits and interval training along with weights that will increase each week. We will provide basic definitions along with videos of each exercise.
8 week program
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Gym access
General experience with a gym and weight experience
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Advanced Our 12 week advanced program is for the woman who is experienced in the gym and is comfortable using a wide array of equipment. You will work through three phases to help you not only shed fat and build muscle but also gain speed, balance, and flexibility.
12 week program
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Definite gym access
Experience with gym experience
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