Empower Dumbbell only - 12 Weeks

12-week training program with minimum equipment

5 weekly sessions (3 strength + two conditioning days)

Daily warmup + cool down (mobility) 

Videos demonstrating all movements, as well as in-app tracking

Equipment required: Dumbbells/kettlebells, a resistance band, a jump rope, and a box to step on.

The key is progressive overload to create change - you will learn the fundamentals, gradually increase intensity, then add speed.