Day 1: Follow-along workout
40 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
30-Day DUMBBELLS
Make your dumbbells count with a plan for every major muscle group.
Focus and how to use this plan
A 30-day strength schedule using dumbbells. Daily scheduled sessions vary from 26 to 54 minutes, including multi-video days. Choose a manageable weight and focus on form.
Work through the calendar in order. A missed day does not erase your progress: resume where you left off rather than doubling the next session. Recovery days belong to the plan and can be marked complete after you take them.
Time: 26–54 min per training day, plus setup and any additional breaks. Equipment: Dumbbells. Check each demonstration before starting; household supports must be stable and not slide.
These are site-written usage notes. The daily session names and original video links come from the channel's existing schedules. No outcome is guaranteed.
Your progress
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Complete daily calendar
Day 2: Follow-along workout
26 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 3: Follow-along workout
40 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 4: Rest Day
Recovery day. No training session is required. Optional videos below are optional, not a replacement for rest.
Use this day to rest. An easy walk is optional if you feel comfortable; you do not need to make up a workout.
Day 5: Follow-along workout
40 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 6: Follow-along workout
40 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 7: Follow-along workout
27 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 8: Rest Day
Recovery day. No training session is required. Optional videos below are optional, not a replacement for rest.
Use this day to rest. An easy walk is optional if you feel comfortable; you do not need to make up a workout.
Day 9: Follow-along workout
40 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 10: Follow-along workout
40 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 11: Rest Day
Recovery day. No training session is required. Optional videos below are optional, not a replacement for rest.
Use this day to rest. An easy walk is optional if you feel comfortable; you do not need to make up a workout.
Day 12: Follow-along workout
40 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 13: Follow-along workout
40 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 14: Rest Day
Recovery day. No training session is required. Optional videos below are optional, not a replacement for rest.
Use this day to rest. An easy walk is optional if you feel comfortable; you do not need to make up a workout.
Day 15: Follow-along workout
40 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 16: Follow-along workout
26 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 17: Follow-along workout
40 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 18: Rest Day
Recovery day. No training session is required. Optional videos below are optional, not a replacement for rest.
Use this day to rest. An easy walk is optional if you feel comfortable; you do not need to make up a workout.
Day 19: Follow-along workout
40 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 20: Follow-along workout
40 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 21: Follow-along workout
27 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 22: Rest Day
Recovery day. No training session is required. Optional videos below are optional, not a replacement for rest.
Use this day to rest. An easy walk is optional if you feel comfortable; you do not need to make up a workout.
Day 23: Follow-along workout
40 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 24: Rest Day
Recovery day. No training session is required. Optional videos below are optional, not a replacement for rest.
Use this day to rest. An easy walk is optional if you feel comfortable; you do not need to make up a workout.
Day 25: Follow-along workout
40 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 26: Rest Day
Recovery day. No training session is required. Optional videos below are optional, not a replacement for rest.
Use this day to rest. An easy walk is optional if you feel comfortable; you do not need to make up a workout.
Day 27: Follow-along workout
40 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 28: Rest Day
Recovery day. No training session is required. Optional videos below are optional, not a replacement for rest.
Use this day to rest. An easy walk is optional if you feel comfortable; you do not need to make up a workout.
Day 29: Rest Day
Recovery day. No training session is required. Optional videos below are optional, not a replacement for rest.
Use this day to rest. An easy walk is optional if you feel comfortable; you do not need to make up a workout.
Day 30: Follow-along workout
54 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order: