4-Week Home Gym Program (4 Days/Week) with Exercise Videos (Dumbbells + Resistance Band)

A focused four-week strength block you can run at home with nothing more than a pair of dumbbells and a resistance band. If you want structure instead of guessing what to do each session, this gives you a clear, follow-along plan that builds full-body strength across 16 workouts. This program is designed by Adela, Cardio Online Superstore's in-house fitness coach. With a Bachelor in Sports & Exercise Science and more than 20 years in the fitness industry, Adela builds programs that are simple to follow and actually deliver results — every exercise comes with a short demo video, so you're never guessing on form. What you get 4-week program — 4 sessions a week, 16 workouts in total A video demonstration for every exercise (200+ clips) Full-body sessions built around supersets, with a warm-up and dedicated core work each time Downloadable PDF you can follow on your phone, tablet, or printed out What you'll need A set of dumbbells A resistance band Optional: a treadmill, bike, cross trainer or rower for warm-ups Who it's for Built for people training in a small home space who want a proper strength plan for the next four weeks — whether you're getting back into training or just want a structured block to follow. Beginner-friendly, with room to add weight as you get stronger. Instant download — everything's yours the moment you check out.