This plan is scalable up to 12 weeks with two 6-week blocks each with a different focus.

Each week you will have 4 full body workouts. The workouts are designed to be completed in

around 45-60 minutes.

If you only have one set of dumbbells it should be a weight you can press over head for at

least 5 reps but no more than 10 (this will enough you can do all the workouts and the

weight should be challenging enough for lower body movement).