12-Week Home Strength Program
Keep going at home after your first month with dumbbell sessions that step up week by week, in three 4-week blocks.
- 12 weeks
- 36 sessions
- dumbbells
Dumbbell Exercise Cards
See each dumbbell move clearly at your own pace and build a session from cards, without video.
- 20 cards
- dumbbells
Instant digital download, nothing ships: one ZIP with separate US Letter and A4 PDFs.
Also in the 16-Week Home Strength System with 4-Week Home Workout Plan, 12-Week Home Strength Program, Home Workout Tracker, No-Equipment Exercise Cards and bonus files.
Look inside
Real pages from the files, shown smaller here.
What is inside
- 20 cards (D01–D20) of dumbbell moves for home
- Each card: large Start and Finish pictures and the move name on the front; cue, easier and harder option, a no-dumbbell swap and 12 session tick boxes on the back
- 4 cards per sheet, 92 × 125 mm each, with cut marks; backs line up for long-edge double-sided printing
- Start page: how to print, cut and use the cards
- Three ready-made card sessions of about 25 minutes with warm-up and cool-down
- How-to-print page
What exactly you get
- Pages
- 14 per edition, plus a 1-page how-to-print guide
- Paper sizes
- US Letter and A4 (separate PDFs)
- File
- One ZIP with 3 PDFs
- Delivery
- Instant digital download, nothing ships
What you need
One or two dumbbells, a sturdy chair, a printer, paper, scissors and a pen.
Good to know before you buy
- Dumbbells are not included; cutting is by hand; double-sided printing depends on your printer (a single-sided route is included).
- Moves are shown as still pictures with written cues.
- No A5 file; card sheets must print at actual size (100%).
- Print-only: you write on the pages by hand; not a fillable PDF.
- No video, no coach and no app.
- General exercise guidance, not medical advice. Check with your doctor before starting and stop if anything hurts.
- Instant digital download, nothing ships.
Questions
What if I only have one dumbbell?
The deck lists one or two dumbbells, and every card back has a no-dumbbell swap.
Do I need a duplex printer?
No. The backs line up for long-edge double-sided printing, and a single-sided route is included.
Do they match the 12-week program?
Yes. The program uses the same dumbbell moves, and each session page names the card number of every move.
Goes well with
No-Equipment Exercise Cards
See each move clearly at your own pace and build a session from cards, without video.
- 28 cards
- no equipment
Home Workout Tracker
Write down every home workout you do, ours or your own, and see where you are at a glance.
- 16 week pages
- print and write
Dumbbell Exercise Cards
Instant digital download, nothing ships: one ZIP with separate US Letter and A4 PDFs.