Dumbbell Exercise Cards
See each dumbbell move clearly at your own pace and build a session from cards, without video.
- 20 cards
- dumbbells
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
Instant digital download, nothing ships: one ZIP with separate US Letter and A4 PDFs.
Try the free 12-week sample first
Also in the 16-Week Home Strength System with 4-Week Home Workout Plan, Home Workout Tracker, No-Equipment Exercise Cards, Dumbbell Exercise Cards and bonus files.
Look inside
Real pages from the files, shown smaller here.
What is inside
- Start page, how to choose your weights, and a warm-up and cool-down page
- Your 12 weeks: all 36 sessions on one page with tick boxes
- Three 4-week blocks, each with an intro page
- 36 session pages (12 weeks × 3 sessions): warm-up, 5 or 6 moves with Start and Finish pictures, cool-down, rounds and reps written for that week
- A bodyweight swap or a no-dumbbell line for every dumbbell move
- 12 weekly log pages, one after each week
- A finish page: how to repeat with more reps or weight
- How-to-print page
What exactly you get
- Pages
- 57 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
A pair of dumbbells (a lighter and a heavier pair helps), a sturdy chair, a printer, paper and a pen.
Good to know before you buy
- Dumbbells are not included.
- Moves are shown as still pictures with written cues.
- No separate A5 file; the A4 file prints two pages per sheet at A5 size.
- 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.
Try it free
12-Week Program Sample Free
Week 1, 5 and 9 Session 1 of the program in the paid layout, plus one weekly log page: see how the numbers step up.
PDF, opens in your browser or PDF app. No email needed.
Questions
Should I do the 4-week plan first?
The program is built as the next step after your first month, with dumbbell sessions. If you are starting from nothing, the bodyweight 4-week plan is the gentler start.
How does it step up?
Three 4-week blocks. The rounds and reps for that week are written on every session page, and the free 12-week sample holds Week 1, 5 and 9 Session 1 so you can compare them.
What weight should I use?
The program has a page on how to choose your weights. A lighter and a heavier pair helps.
What if I have no dumbbells on a day?
Every dumbbell move has a bodyweight swap or a no-dumbbell line.
Goes well with
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
4-Week Home Workout Plan
Know exactly what to do at home for your first month: three sessions a week of about 20–30 minutes, every move pictured.
- 4 weeks
- 3 sessions a week
- about 20–30 min
12-Week Home Strength Program
Instant digital download, nothing ships: one ZIP with separate US Letter and A4 PDFs.