Transform your week with this 4 day standing dumbbell workout program that trains your lower body, upper body, abs & core and full body in just 30 minutes a day. No floor work, no jumping, no gym needed. Every session (except abs & core) includes a built-in warm up and cool down so you can simply press play and move.

This standing workout plan is perfect if you:
-Want low impact workouts that are kind to your joints
-Prefer no floor exercises or have trouble getting up and down
-Train at home in a small space with just dumbbells
-Need a simple, structured 1 week routine to follow

Program schedule
-Day 1: 30 Min Standing LOWER BODY Workout with Dumbbells
-Day 2: 30 Min Standing UPPER BODY Workout
-Day 3: 30 Min Standing ABS and CORE Workout with Dumbbells + Cardio Finisher
-Day 4: Rest or light movement
-Day 5: 30 Min Standing FULL BODY Workout with Dumbbells

Use this 4 day standing dumbbell program to build strength, tone your whole body and boost energy without complex exercises.

Dumbbell

4 Day Standing Dumbbell Workout Program | 30 Min Low Impact Home Workouts for Total Body Fitness

Day 1 Legs & Shoulders + Core
Day 2 Chest & Biceps + Cardio
Day 3 Legs & Shoulders  
Day 4 Back, Triceps & Core
Day 5 Cardio
Day 6 Rest
Day 7 Rest

@FitFuture365 Ebook also included for meditation 📚 reading! Enjoy 😉 #fitfuture365 #motivation 

 Embarking on an 8-day breakthrough program can be a transformative experience to establish a consistent work routine. This focused period offers a structured approach to identify and implement effective strategies for productivity. By dedicating yourself to this process, you can cultivate habits that foster regular engagement with your tasks. The program aims to help you overcome common obstacles and build momentum towards sustained effort. Ultimately, this intensive period is designed to unlock the benefits of a reliable and efficient work rhythm.

This can be Done with No Equipment

Training Bench

Resistance Bands

Kettlebell

Gym Racks & Rigs

📅 Fitness & GYM: Momentum Builder to a Stronger you! 👊🔥

Welcome to my first 2025 7 Days ABS & CORE Challenge! This is your complete 2-weeks home workout series designed to sculpt, strengthen, and define your abs and core, all without any equipment.  

Over 14 days, you’ll train through a smart mix of standing, mat, and Pilates-inspired workouts that will fire up your core, improve posture, and boost total-body stability. Each session is only 10 minutes long, perfect for any fitness level and easy to follow at home. 💪  

✅ No Equipment Needed - just your body and determination 
✅ Beginner to Intermediate Friendly 
✅ Daily Follow-Along Videos (a new workout every day) 
✅ Full Core Activation: upper abs, lower abs, obliques, and balance 
✅ Standing & Floor Options Included  
🎯 By the end of this challenge, you’ll notice a stronger core, better endurance, and more confidence in your movement, both in workouts and daily life.  

✨ Press PLAY on Day 1 and commit to your 7-day transformation today!  

Yoga Mat

14 Days ABS & CORE Challenge - Only 10 Minutes per Day

Living the Yamas – Simple Principles, Big Inner Change is a 6-practice beginner–intermediate yoga series designed to help you bring the wisdom of the yamas into everyday life. Each 20–30 minute class introduces one of these timeless principles through accessible movement, breath, and reflection—so you can create real shifts both inside and out.

These practices are short, grounded, and easy to follow, giving you practical tools to feel calmer, clearer, and more intentional as you move through your day.

Living The Yamas - Simple Principles, Big Inner Change

The Inner Path – Living the Niyamas is a 6-part beginner–intermediate yoga series created to help you bring the heart of yoga into everyday life. Each 25-30 minute practice focuses on one of the five Niyamas and gives you simple, practical ways to feel more grounded, clear, and supported—both on your mat and in the middle of real-life responsibilities.

The final class weaves all the Niyamas together in a steady, mindful flow to help you move through your days with more ease, intention, and inner steadiness.

The Inner Path - Living the Niyama's 

📅 OVERVIEW: 4-WEEK FITNESS PROGRAM

Frequency: 5 Days On / 2 Days Active Recovery
Style: Strength + Conditioning

Equipment Options: Dumbbells, bodyweight (gym or home adaptable)

Goal: Fat loss • Muscle tone • Core strength • Mental discipline



🟠 WEEK 1-4: FOUNDATION & FORM

Focus: Learning movements, building consistency 🎯

Day 1: Chest • Triceps • Core
Day 2: Legs & Glutes
Day 3: Back • Biceps ▫️Core
Day 4: Legs & Glutes 
Day 5: Full-Body ▫️Core
Day 6–7: Walk, stretch, mobility

Intensity: Moderate
Rest: 60–90 sec

💡Mindset: Show up. Lock in form.

@FitFuture365 Ebook also included 📚 

💪🏽 Build Muscles + Burn Fat 🔥 | The 28 Day  Discipline Reset ✨️

2-weeks / 8-day Workout Program:

🔹️Monday_ Legs & Core 
🔹️Tuesday _ Chest & Triceps 
🔹️Wednesday _ Back & Biceps 
🔹️Thursday _ Legs & Cardio
🔹️Friday, Saturday, Sunday      🔹️Rest day 🔥💪🏽✌️

Rowing Machine

Barbells

🧡 8-day Breakthrough: The @FitFuture365 Fast Track to Stronger! 💪🏽

The holidays can be a stressful time. It's important that we find time for ourselves focusing not just on our families but our health and wellness. It is my hope that this program gives you exactly what you need during this busy season💙

STRUCTURE

15–20 minutes per day

Stress relief focus

Gentle → restorative progression

Breath-led, beginner-friendly

Holiday calm + grounding themes

Follow this 21 Day Guide👇🏾

21-Day Holiday Pilates Stress Relief Checklist:

Day 1 Breathe & Begin ■
Day 2 Upper Body Relief ■
Day 3 Grounded Core ■
Day 4 Hip Release ■
Day 5 Full-Body Flow ■
Day 6 Stretch Restore ■
Day 7 Centering Flow ■
Day 8 Core Stability ■
Day 9 Side Body Strength ■
Day 10 Lower Body Release ■
Day 11 Upper Body Stress Relief ■
Day 12 Energy Flow ■
Day 13 Deep Stretch ■
Day 14 Total Body Melt ■
Day 15 Calm Core ■
Day 16 Relaxation Flow ■
Day 17 Back Renewal ■
Day 18 Hip Restore ■
Day 19 Unwind Flow ■
Day 20 Slow & Present ■
Day 21 Celebration Flow ■

21 Day Pilates for Stress Relief

Commit to 4 workouts a week until the end of the year. Use my outlined videos and follow the rest day guidance. 

Meal Plan: 
Breakfast: Protein, Whole wheat carb, fruit
Lunch: Lean Protein and Veggie side 
Dinner: Lean Protein and veggie side and high quality starch side (quinoa, rice, 1/2 sweet potato). 
Snacks: Fruit, veggies, string cheese

Rest Days: ACTIVE rest (WALK, PLAY a sport, HIKE, etc). 

Black Friday Deal!!! Countdown to 2026: 6 week head start fitness plan

For Cardio Kick lovers who want a total body workout. 

Cardio Kick and Sculpt Week

Follow the program outline. For best results eat lean and clean (lean protein, shakes, fruits, veggies). 

Rest Days are ACTIVE REST!!!! See below:

30 min walk or
30 min jog or 
30-60 min low impact class (yin yoga, aqua, etc).
or
30-60 min sport 

30 DAY COMPLETE TOTAL BODY WORK

Let's go through 6 days of bringing awareness to our bodies through deep breathing and active core engagement. This program will not only focus on your core, but you will find in some of the moves, your entire body will be working. My hope is that you find this program to be helpful.

Feel free to add ankle weights for an extra burn:)

Programs