28-Day Dumbbell Strength
Carry the groceries, lift the grandkids, open the jar: everyday strength in 15 to 20 minutes a day with a pair of light dumbbells.
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About this plan
The Halemove 28-Day Dumbbell Strength plan is a complete, photo-guided program for older adults. 16 moves with light weights and a chair build stronger arms, shoulders, back and legs, safely and step by step. Every move is shown with a clear photo doing it, so you always know exactly what to do.
15–20 min a day. You'll need: light dumbbells.
What's inside
- 15-page guide: 16 moves, two to a page, each with a large photo, 3 simple steps, an easier option, a harder option and a coach tip
- Your workout at a glance: all 16 moves on one page
- 4-week plan: starts light and adds a little each week, with clear advice on when to go up in weight
- 28-day tracker: tick off every workout
- Progress test: the 30-second arm curl, on Day 1, Day 14 and Day 28
- Certificate of completion to celebrate Day 28
- BONUS wall poster: all 16 moves and the weekly plan on one page
The 16 moves
Warm-Up
- Arm Circles
- Seated March
- Shoulder Rolls
- Seated Twist
Strength
- Bicep Curl
- Seated Overhead Press
- Front Raise
- Side Raise
- Supported Row
- Weighted Sit to Stand
- Triceps Kickback
- Calf Raises
Cool-Down
- Chest Opener
- Seated Side Stretch
- Seated Hamstring Stretch
- Neck Stretch
