This 15-minute express workout is designed to hit every angle of your chest in three focused blocks — no machines, no gym required. All you need is a set of light, medium, and heavy dumbbells and a little floor space.
We're working through 4 exercises across 3 blocks, each one intentionally programmed to target a different part of the chest, so you walk away feeling like you actually did something.

Dumbbell

Yoga Mat

15 min - Express Chest 

Short on time but not on goals. Express Legs delivers a full lower body burn all in under 15 minutes. Proof that great workouts don't need to be long ones.

This can be Done with No Equipment

Resistance Bands

Leg Day Express 

Express Abs is a quick, no-frills core workout designed to fit into real life.
In just 9 minutes, you’ll move through 5 basic core exercises, each done for 1 minute, with simple transitions and minimal setup.

This workout focuses on building core strength, stability, and body awareness—without equipment, jumping, or complicated movements. You can do it at home, while traveling, or anytime you need a short reset.

Perfect for:
 Busy days when time is limited
 Adding onto a walk, yoga flow, or strength session
 Beginners or anyone wanting a straightforward core burn
 Reconnecting with your body without overthinking it

Press play, move with intention, and be done before excuses have time to show up.

Express Abs 

A gentle 15-minute meditation designed to help you reconnect with your inner strength and quiet confidence. Through calming breath and mindful awareness, you’ll soften mental noise, release self-doubt, and anchor into the steady resilience that already lives within you. Leave feeling relaxed, centered, and empowered rooted in trust, clarity, and inner calm.

The Quiet Power From Within: A meditation for inner strength

Sit back, relax, put your feet up, it's time to feel like you are sitting by the ocean as you enjoy a calming and serene meditation that helps you to let go after a stressful day and sink into the feeling of restfulness. This guided meditation will help you slow down setting in for a good night's rest! 

Stillness Before Sleep: A meditation to slow down and release the day!

Head to Toe Heat is a beginner-friendly strength workout that hits every major muscle group using just a pair of dumbbells. We’ll build solid form, controlled strength, and steady heat—and then crank things up with a quick finisher to challenge you just enough. Expect a full-body burn, boosted confidence, and that “I actually did that!” feeling by the end.

Head To Toe Heat - Full Body Beginner Workout

Core on the Floor is a beginner-friendly ab and core workout designed to help you build strength without ever leaving the mat. Using simple, low-impact movements, we’ll target your abs, obliques, and lower back to create a strong, stable foundation. Perfect for anyone easing into fitness or looking for a gentle but effective core routine.

Core on the Floor 

Strong Sculpted Shoulders is a beginner-friendly workout designed to build confidence and strength in your upper body—one simple superset at a time. You’ll move through 4 blocks of work, each with 2 exercises back-to-back to help sculpt, stabilize, and strengthen your shoulders in just 20 minutes, without overwhelming your joints. All you need is a pair of light and medium dumbbells and a few minutes to feel stronger, taller, and more empowered.

Strong Sculpted Shoulders! 

Unshakable Legs is a lower-body strength workout designed to build stability, tone, and confidence from the ground up. You’ll move through 3 focused blocks plus a bonus finisher, each featuring 3 exercises for 1 minute each. Perfect for beginners, this workout targets your legs and glutes while improving balance and endurance, leaving you feeling strong, steady, and unshakable.

Unshakeable Legs 

Trifecta Burn is your 30-minute chest, triceps, and abs workout designed to sculpt, strengthen, and ignite your upper body power. Using a mix of dumbbells and bodyweight, this beginner-to-intermediate session follows the same structure as ACTx3—but with amped-up moves for extra burn and definition. Expect dynamic combos, focused core work, and just the right challenge to push past your comfort zone while keeping your form strong and your energy high.

Trifecta Burn (Chest, Abs, Triceps) 

Power Trio takes your back, biceps, and butt to the next level. This is part of the Strength Made Simple Program week 2 day 1. Using the same 3-block format as BBB x 3, this workout amps up the challenge with higher-level moves designed to build strength, definition, and power where it counts. All you need is a pair of dumbbells and your drive. Beginner-friendly options are included so you can lift, sculpt, and grow with confidence at your own pace.

The Power Trio - Back, Biceps & Butt 

Power 3 is a simple, yet effective beginner-friendly strength training program designed to build a solid foundation of strength, endurance, and confidence. Each workout is divided into 3 powerful blocks, with 3 exercises per block, performed for 1 minute each — that’s just 3 minutes of focused effort per block. Using dumbbells, you’ll target all major muscle groups through functional, time-efficient movements that boost energy, improve muscle tone, and enhance overall fitness — perfect for busy beginners ready to get stronger without spending hours in the gym.

Julie Shapiro's Trainings