{"product_id":"4-week-total-body-dumbbell-program-home-workout-guide-pdf-videos","title":"4-Week Total Body Dumbbell Program | Home Workout Guide PDF + Videos","description":"\u003cp\u003e4-Week Total Body Dumbbell Program + Exercise Demonstration Videos\u003c\/p\u003e\n\u003cp\u003eTrain at home with a clear, structured 4-week dumbbell program designed to take the guesswork out of your workouts.\u003c\/p\u003e\n\u003cp\u003eThe program includes 16 structured workouts across 4 weeks, with 4 training days per week, alternating between lower- and upper-body sessions. \u003c\/p\u003e\n\u003cp\u003eWhat’s included:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e4-week dumbbell workout program\u003c\/li\u003e\n\u003cli\u003e16 workout sessions\u003c\/li\u003e\n\u003cli\u003e4 training days per week\u003c\/li\u003e\n\u003cli\u003eLower- and upper-body, abs workouts\u003c\/li\u003e\n\u003cli\u003eExact exercises, sets, reps and rest times\u003c\/li\u003e\n\u003cli\u003eA separate exercise demonstration video for every workout day\u003c\/li\u003e\n\u003cli\u003eHome alternatives for exercises that normally use a bench\u003c\/li\u003e\n\u003cli\u003eWarm-up and progression guidance\u003c\/li\u003e\n\u003cli\u003eProgress tracker to record your training \u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eEach workout day has its own matching video showing the exercises included in that session, so you can see the movements before completing your sets and reps. The videos are supplied separately from the PDF and are designed as exercise demonstrations, not follow-along workouts. \u003c\/p\u003e\n\u003cp\u003eEquipment: Dumbbells, a clear training space and a timer. A mat is optional. A gym bench is not required, as home alternatives are included. \u003c\/p\u003e\n\u003cp\u003eFormat: Digital PDF + exercise demonstration videos\u003cbr\u003eFor personal use only. No resale or redistribution\u003c\/p\u003e","brand":"BodyDreams","offers":[{"title":"English","offer_id":55211253727559,"sku":null,"price":29.99,"currency_code":"GBP","in_stock":true},{"title":"German","offer_id":55211253760327,"sku":null,"price":29.99,"currency_code":"GBP","in_stock":true},{"title":"Italian","offer_id":55211253793095,"sku":null,"price":29.99,"currency_code":"GBP","in_stock":true},{"title":"Spanish","offer_id":55211253825863,"sku":null,"price":29.99,"currency_code":"GBP","in_stock":true},{"title":"French","offer_id":55211253858631,"sku":null,"price":29.99,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1012\/9473\/5687\/files\/DumbbellsProgram_39c32e2e-2d1a-453a-8545-8443d586b0ff.png?v=1790597977","url":"https:\/\/bodydreams.co.uk\/products\/4-week-total-body-dumbbell-program-home-workout-guide-pdf-videos","provider":"BodyDreams","version":"1.0","type":"link"}