Fitness

A t Home
Dumbbell
Workout
12 week program
ABOUT ME
I started my fitness journey in 2015 with a burning desire
to improve myself but without the knowledge on how to
start.
At first, I fell victim to restrictive dieting and over

training methods which didn’t get me the results I was
seeking. I felt defeated and continued to search for the
right answers. After becoming a 3x professional athlete
and a coach I now know why the methods I was doing
before never worked. Now, it is my mission to help as
many women, all over the world, achieve their own goals
through realistic and sustainable measures.
I personally follow a flexible approach to food by

tracking my macronutrients daily with room for more
indulgent foods now and then. I no longer beat myself
up for the food choices I make and have developed a
loving relationship with food. I now know that food is
fuel and a key ingredient to building muscle because
building muscle is what developed a toned body shape.
I follow a 5 day split muscle focused workout routine

and change this every 4 weeks. I do this to adapt my
muscles to different challenges so my body never
becomes stagnant and becomes stronger with the
change of workouts I put it through.
I am now passing on my knowledge, with the help of

the WarriorBabe Team, to 1000s of women all over the
world to help them build a body they love and become
stronger, more confident versions of themselves.
ABOUT WARRIORBABE
At WarriorBabe our mission is to help women who It is our goal to help as many women as possible
are fed up with unrealistic approaches to getting a to transform their bodies through realistic and
toned body become stronger and more confident sustainable measures. We preach the value of a
versions of themselves. lifestyle change to happen in all our customers
and believe in the power of education and creating
We help women by creating a social movement healthy habits to last a lifetime.
facilitated by training applications, informational
products and physical products that carry out the You can learn more by going to:
message of strength and show the diet, and exercises www.warriorbabe.com/pages/wbrevlong
practices required to achieve a toned body type and
provide a safe environment and community to feel
connected.
You can check out our programs and learn more by going to: warriorbabe.com
2
THE AT HOME WORKOUT PROGRAM
It’s common for women to think they have to be a
gym member to achieve their desirable body shape.
I am here to debunk that myth. This 6 week at home
workout program was designed to help you tone and
strengthen your body while at home.
This program was created with the ultimate goal

to develop the muscle tone and definition required to
change the shape of your body while at the same time
create the environment to burn off excess body fat.
This approach is hands down the fastest way to

change your body composition and is an absolute
game changer for all women who apply it.
We are excited for you to have these workouts at your

fingertips during this time so you can feel confident
in your skin and see the changes happening even
while at home!
Enjoy!
3
CORE CIRCUIT OPTIONS
Complete 1 of these circuits as a warm up before
your workout or as a cool day after your workout.
Core Circuit #1
2 Rounds
Flutter Kicks 15 reps each leg

Legs Up Crunches 20 reps
Elbow Planks 1 minute
rest for 30 seconds repeat new round
Core Circuit #2
2 Rounds
Bicycle Crunches 20 reps each side

Heel Taps 20 reps each side
Russian Twists 20 reps each side
rest for 30 seconds repeat new round
4
CARDIO BURN OPTIONS
Complete 1 of these cardio burns as assigned in
programming.
Cardio Burn #1
Complete 30 minutes of steady state cardio with
the following options
If you have a treadmill follow these settings:
Incline at 10 with speed alternating every 2 minute
from 3.5 mph to 4.0 mph until complete
If you have a bicycle: Alternating every 2 minutes
from resistance of 8 to 10 until complete
If you utilize the great outdoors follow these
settings:
Brisk Walking: Alternating between a jog for
2 minute and a walk for 1 minute until complete
Hills: Alternate between running up the hill then
slowly walking down the hill until complete.
Cardio Burn #2
High Knees 40 seconds on each
4 Rounds
exercise
Jumping Jacks
15 seconds rest
Pop Squats between each
exercise
Mountain Climbers
1 minute break after
each round
5
At Home Workout Program:
DUMBBELLS ONLY
6
WEEKS 1–4
MONDAY
Arms & Core Circuit #1 + Cardio Burn #1
TUESDAY
Chest, Shoulders & Core
WEDNESDAY
Glutes, Hamstrings & Calves
+ Cardio Burn #2
THURSDAY
REST
FRIDAY
Rows & Rear Delts + Core Circuit # 2
THURSDAY
Glutes, Quads & Calves
SUNDAY
REST
OR OPTIONAL Cardio Burn #1 OR #2 /
Core Circuit #1 OR #2
WEEKS 1–4
DAY 1
Arms & Core Circuit #1
+ Cardio Burn #1
Dumbbell
15 reps
Skull Crusher
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to open video in new tab
4 sets
Single Arm
Dumbbell Tricep 15 reps each arm
Kickbacks
rest for
repeat new set
30 seconds
8
Dumbbell
Overhead Tricep 15 reps
Extension
4 sets
Bodyweight
20 reps
Dips

rest for
repeat new set
30 seconds
Single Arm
Dumbbell 15 reps each arm
Preacher Curls
4 sets
Dumbbell
15 reps
Bicep Curls

rest for
repeat new set
30 seconds
9
Seated Dumbbell
Concentration 20 reps
Curls
4 sets
Dumbbell Hammer
15 reps each arm
Curls

rest for
repeat new set
30 seconds
Diamond Push Ups 15 reps

4 sets
Alternating
Dumbbell Bicep 15 reps each arm
Curls
rest for
repeat new set
30 seconds
10
WEEKS 1–4
DAY 2
Chest, Shoulders & Core
Floor Dumbbell
15 reps
Chest Press

4 sets
Seated
Dumbbell 15 reps
Shoulder Press
rest for
repeat new set
30 seconds
11
Dumbbell
15 reps
Chest Flies

4 sets
Dumbbell
Lateral Raises 15 reps

rest for
repeat new set
30 seconds
Push Up 15 reps

4 sets
Mountain
30 reps each side
Climbers

rest for
repeat new set
30 seconds
12
Dumbbell 15 reps
Front Raises

4 sets
Incline
Dumbbell 15 reps
Champagnes
rest for
repeat new set
30 seconds
Leg Up
30 reps
Crunches

4 sets
Dumbbell
15 reps
Arnold Presses

rest for
repeat new set
30 seconds
Wasn’t that a great workout!? Want more?! Learn how to incorporate proper nutrition with
these workouts to reach your goals faster! Apply for our WarriorBabe Blueprint Program
now: warriorbabe.com/blueprint
13
WEEKS 1–4
DAY 3
+ Cardio Burn #2
Single Leg Lunge

Dumbbell 15 reps each leg
Kickbacks
4 sets
Yoga Ball
20 reps
Hamstring Curls

rest for
repeat new set
30 seconds
14
Dumbbell
20 reps
Partial Deadlifts

4 sets
Single Leg
Dumbbell
15 reps each leg
Ballerina
Deadlifts
rest for
repeat new set
30 seconds
Dumbbell
15 reps
Deadlifts

4 sets
Bodyweight
Calf Raises 30 reps

rest for
repeat new set
30 seconds
15
Dumbbell
Curtsey 20 reps each side
Lunges
4 sets
Bodyweight 15 reps
Glute Bridge

rest for
repeat new set
30 seconds
Single Leg
Dumbbell Hip 20 reps
Thrusts
4 sets
Alternating
20 reps each side
Side Lunges

rest for
repeat new set
30 seconds
16
WEEKS 1–4
DAY 4
Rows & Rear Delts
+ Core Circuit #2
Dumbbell Bent
Over Reverse 20 reps
Flies
4 sets
Dumbbell Incline
20 reps
Reverse Flies

rest for
repeat new set
30 seconds
17
Single Arm
Dumbbell
15 reps each side
Cross Body
Rows
4 sets
Supermans 20 reps

rest for
repeat new set
30 seconds
Plank
Dumbbell 15 reps each side
Rows
4 sets
Incline
Dumbbell 15 reps
Rows
rest for
repeat new set
30 seconds
18
Dumbbell Low
15 reps
Reverse Flies

4 sets
Full Plank 1 minute

rest for
repeat new set
30 seconds
19
WEEKS 1–4
DAY 5
Glutes, Quads & Calves
Sissy Squats 15 reps

4 sets
Dumbbell
15 reps
Squats

rest for
repeat new set
30 seconds
20
Dumbbell
15 reps each side
Split Squats

4 sets
Body Weight
30 reps
Calf Raises

rest for
repeat new set
30 seconds
Bodyweight
15 reps
Squats

4 sets
Pop Squats 20 reps

rest for
repeat new set
30 seconds
21
Wall Sits 1 minute

4 sets
3 Way Calf 10 in, 10 out,

Raises 10 neutral

rest for
repeat new set
30 seconds
Lunge & Twist 15 reps each side

4 sets
Pulse Squats 15 reps

rest for
repeat new set
30 seconds
Month 1 complete! Way to go! Feeling stronger? Want to learn more about WarriorBabe
and the other programs we offer that will help you reach your body composition goals?
Click here: warriorbabe.com
22
WEEKS 5–8
MONDAY
Back & Biceps & Core Circuit #1
+ Cardio Burn #1
TUESDAY
Shoulders
WEDNESDAY
Glutes & Quads + Cardio Burn #2
THURSDAY
REST
FRIDAY
Chest & Triceps + Core Circuit #2
SATURDAY
Glutes & Hamstrings
SUNDAY
REST
WEEKS 5–8
DAY 1
Back & Biceps
+ Core Circuit #1 & Cardio Burn #1
Single Arm
Alternating 15 reps each arm
Dumbbell Rows
4 sets
Incline Dumbbell
20 reps
Pullovers

rest for
repeat new set
30 seconds
24
Incline Reverse
Low Dumbbell 15 reps
Flies
4 sets
Bent Over
Reverse 15 reps
Dumbbell Flies
rest for
repeat new set
30 seconds
Supermans 20 reps

4 sets
Dumbbell
Concentration 15 reps each arm
Curls
rest for
repeat new set
30 seconds
25
Incline
Dumbbell 15 reps
Curls
4 sets
Alternating
Hammer Curl
rest for
repeat new set
30 seconds
Single Arm
Preacher Curls
4 sets
Alternating
Curls
rest for
repeat new set
30 seconds
26
WEEKS 5–8
DAY 2
Shoulders
Dumbbell Leaning
15 reps each arm
Side Laterals

4 sets
Dumbbell Side
21s
Lateral 21s

rest for
repeat new set
30 seconds
27
Alternating
Hammer Raises
4 sets
Seated
Dumbbell 20 reps
Circles
rest for
repeat new set
30 seconds
Dumbbell
Front To Side 20 reps
Raises
4 sets
Alternating
Dumbbell 15 reps
Front Raises
rest for
repeat new set
30 seconds
28
Incline
Reverse 15 reps
Dumbbell Flies
4 sets
Seated
Dumbbell 20 reps
Arnold Presses
rest for
repeat new set
30 seconds
Wide Stance
10 reps
Push Ups

4 sets
Seated Dumbbell 20 reps

Overhead Presses

rest for
repeat new set
30 seconds
29
WEEKS 5–8
DAY 3
Dumbbell
15 reps
Squats

4 sets
Glute Bridge 20 reps

rest for
repeat new set
30 seconds
30
Dumbbell
15 reps each leg
Walking Lunges

4 sets
Dumbbell Hip
20 reps
Thrusts

rest for
repeat new set
30 seconds
Dumbbell
15 reps
Goblet Squats

4 sets
Dumbbell
15 reps each leg
Split Squats

rest for
repeat new set
30 seconds
31
Reverse Frog
20 reps
Hyperextensions

4 sets
Box Step Ups 12 reps each leg

rest for
repeat new set
30 seconds
Wall Sit 1 minute

4 sets
Bodyweight
30 reps
Calf Raises

rest for
repeat new set
30 seconds
Wasn’t that a great workout!? Want more?! Learn how to incorporate proper nutrition with
these workouts to reach your goals faster! Apply for our WarriorBabe Blueprint Program
now: warriorbabe.com/blueprint
32
WEEKS 5–8
DAY 4
Chest & Triceps
+ Core Circuit #2
Dumbbell
Chest Press 15 reps

4 sets
Diamond Push Ups 10 reps

rest for
repeat new set
30 seconds
33
Dumbbell
15 reps
Flies

4 sets
Dumbbell
15 reps
Champagnes

rest for
repeat new set
30 seconds
Incline
Dumbbell 15 reps
Chest Press
4 sets
Walk Out
10 reps
Push Ups

rest for
repeat new set
30 seconds
34
Incline
Dumbbell 15 reps
Skull Crusher
4 sets
Bodyweight
20 reps
Dips

rest for
repeat new set
30 seconds
Dumbbell
20 reps
Tricep Kickbacks

4 sets
Dumbbell
Overhead Tricep 15 reps
Extensions
rest for
repeat new set
30 seconds
35
WEEKS 5–8
DAY 5
Glutes & Hamstrings
Supermans 20 reps

4 sets
Frog Pumps 20 reps

rest for
repeat new set
30 seconds
36
Dumbbell
Stiff Legged 15 reps
Deadlifts
4 sets
Single Leg
Dumbbell 15 reps each leg
Lunge Kickbacks
rest for
repeat new set
30 seconds
Dumbbell
Hamstring 15 reps
Curls
4 sets
Pop Lunges 20 reps

rest for
repeat new set
30 seconds
37

4 sets
Bodyweight
Bridge Glute 20 reps each leg
Kickbacks
rest for
repeat new set
30 seconds
Reverse Dumbbell
15 reps each leg
Lunges

4 sets
Dumbbell
20 reps
Calf Raises

rest for
repeat new set
30 seconds
Month 2 complete! You’re a rockstar! Want to learn more about WarriorBabe and
the other programs we offer that will help you reach your body composition goals?
Click here: warriorbabe.com
38
WEEKS 9–12
MONDAY
TUESDAY
Back & Triceps + Core Circuit #1
WEDNESDAY
Shoulders + Cardio Burn #2
THURSDAY
REST
FRIDAY
SATURDAY
Chest & Biceps + Core Circuit #2
SUNDAY
REST
WEEKS 9–12
DAY 1
Glutes & Quads
+ Cardio Burn #1
Glute Kickbacks 15 reps

4 sets
Pop Squats 20 reps

rest for
repeat new set
30 seconds
40
Dumbbell
Curtsey 15 reps each leg
Lunges
4 sets

rest for
repeat new set
30 seconds
Dumbbell
15 reps
Sumo Squats

4 sets
Sissy Squats 20 reps

rest for
repeat new set
30 seconds
41
Dumbbell Box
15 reps each leg
Step Ups

4 sets
Dumbbell 15 reps
Squats

rest for
repeat new set
30 seconds
Wide Stance
Dumbbell Goblet 15 reps
Squats
4 sets
Reverse
20 reps
Frog Pumps

rest for
repeat new set
30 seconds
42
WEEKS 9–12
DAY 2
Back & Triceps
+ Core Circuit #1
Single Arm
Dumbbell Tricep 15 reps
Kickbacks
4 sets

Kickbacks

rest for
repeat new set
30 seconds
43
Diamond
10 reps
Push Ups

4 sets
Overhead
Extensions
rest for
repeat new set
30 seconds
Single Arm
Dumbbell Cross 15 reps each arm
Body Rows
4 sets
Supermans 15 reps

rest for
repeat new set
30 seconds
44
Dumbbell
15 reps
Pullovers

4 sets
Dumbbell
Reverse Low 15 reps
Flies
rest for
repeat new set
30 seconds
Incline
15 reps
Dumbbell Rows

4 sets
Bodyweight
20 reps
Tricep Dips

rest for
repeat new set
30 seconds
45
WEEKS 9–12
DAY 3
Shoulders
+ Cardio Burn #2
Seated Dumbbell
15 reps
Shoulder Presses

4 sets
Dumbbell 15 reps
Front Raises

rest for
repeat new set
30 seconds
46
Dumbbell
Front To Side 15 reps
Raises
4 sets
Dumbbell Side
15 reps
Laterals

rest for
repeat new set
30 seconds
Dumbbell
15 reps
Circles

4 sets
Wide Stance
Push Ups 10 reps

rest for
repeat new set
30 seconds
47
Dumbbell
20 reps
Truck Drivers

4 sets
Incline
Dumbbell 15 reps
Reverse Flies
rest for
repeat new set
30 seconds
Bent Over
15 reps
Reverse Flies

4 sets
Seated Dumbbell
15 reps
Arnold Presses

rest for
repeat new set
30 seconds
48
WEEKS 9–12
DAY 4
Body Weight
20 reps
Glute Bridge

4 sets
Body Weight 20 reps each leg

Kickbacks

rest for
repeat new set
30 seconds
49
Single Leg
Dumbbell
15 reps each leg
Ballerina
Deadlifts
4 sets
Dumbbell
20 reps
Partial Deadlifts

rest for
repeat new set
30 seconds
Supermans 15 reps

4 sets
Dumbbell
Reverse Lunges 15 reps each leg

rest for
repeat new set
30 seconds
50
Single Leg
Dumbbell Lunge 15 reps each leg
Kickbacks
4 sets
Body Weight
30 reps
Calf Raises

rest for
repeat new set
30 seconds
Wall Sit 1 minute

4 sets
Reverse Frog
20 reps
Hyperextensions

rest for
repeat new set
30 seconds
The muscles you are working here need proper fuel for recovery and growth so you
can achieve that toned look! How’s your nutrition daily? Want to learn more about how to
personalize macronutrient needs to your body type and goals? Apply for our WarriorBabe
Blueprint Program now: warriorbabe.com/blueprint
51
WEEKS 9–12
DAY 5
Chest & Biceps
+ Core Circuit #2
Incline Dumbbell
15 reps
Champagnes

4 sets
Incline Dumbbell 15 reps

Chest Flies

rest for
repeat new set
30 seconds
52
Dumbbell 15 reps
Bicep Curls

4 sets
Floor Dumbbell
15 reps
Chest Press

rest for
repeat new set
30 seconds
Push Ups 10 reps

4 sets
Alternating
Hammer Curls
rest for
repeat new set
30 seconds
53
Single Arm
Preacher Curls
4 sets
Dumbbell
15 reps
Hammer Curls

rest for
repeat new set
30 seconds
Dumbbell
15 reps
Chest Flies

4 sets
Dumbbell
Concentration 15 reps
Bicep Curls
rest for
repeat new set
30 seconds
54
CONGRATUL ATIONS!
If you are reading this that means you made it to the end of your WarriorBabe At Home
Workout and that is a huge step in the right direction!
I don't want you to lose your momentum so please go apply for The WarriorBabe
Blueprint now!
Seriously! Momentum is hard to create, and easy to lose! You have it, so don't lose it.
The WarriorBabe Blueprint is my all-in-one program that teaches you how to get toned
and melt body fat at the same time, sustainably, and without crazy restriction or tons
of cardio.
Bodies other women get jealous over are made and sustained here.
APPLY NOW

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A t Home

At first, I fell victim to restrictive dieting and over

I personally follow a flexible approach to food by

I follow a 5 day split muscle focused workout routine

I am now passing on my knowledge, with the help of

This program was created with the ultimate goal

This approach is hands down the fastest way to

We are excited for you to have these workouts at your

Flutter Kicks 15 reps each leg

Bicycle Crunches 20 reps each side

please right click/ push tap

please right click/ push tap

please right click/ push tap

please right click/ push tap

Diamond Push Ups 15 reps

please right click/ push tap

please right click/ push tap

please right click/ push tap

please right click/ push tap

please right click/ push tap

please right click/ push tap

please right click/ push tap

please right click/ push tap

please right click/ push tap

Single Leg Lunge

please right click/ push tap

please right click/ push tap

please right click/ push tap

please right click/ push tap

please right click/ push tap

please right click/ push tap

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please right click/ push tap

please right click/ push tap

Full Plank 1 minute

please right click/ push tap

Sissy Squats 15 reps

please right click/ push tap

please right click/ push tap

please right click/ push tap

please right click/ push tap

please right click/ push tap

Pop Squats 20 reps

please right click/ push tap

please right click/ push tap

3 Way Calf 10 in, 10 out,

please right click/ push tap

Lunge & Twist 15 reps each side

please right click/ push tap

Pulse Squats 15 reps

please right click/ push tap

please right click/ push tap

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Seated Dumbbell 20 reps

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Glute Bridge 20 reps