IntermediateHome Premium
Strong at Home
A structured dumbbell strength plan, four sessions a week with clear progression.
Equipment
DumbbellsMatNo equipment
This programme is part of Premium. You can preview the sessions.
Week 1
Sun
Rest day
Rest is part of the programme. A gentle walk or stretch if you feel like it.
Tue
Rest day
Rest is part of the programme. A gentle walk or stretch if you feel like it.
Fri
Rest day
Rest is part of the programme. A gentle walk or stretch if you feel like it.
Ammouna offers general wellness guidance, not medical advice. Check with a healthcare professional before starting a new exercise or eating plan, especially during pregnancy, after birth, or with any health condition.