COACHING TEAMS

Simple Dumbbell Strength 2018

With Stephen Kostas

Program Details

Who it's for

A beginner course for men and women that requires minimal home equipment

Goals

  • Build Muscle
  • Get Stronger
  • Feel Better

Schedule

  • Duration: 13 weeks
  • Starts: January 22nd, 2018
  • Ends: April 23rd, 2018

Requirements

  • Access to dumbbells and/or kettlebells in varying weights
  • Train 3x a week
  • Track workouts and communicate regularly with the team and coach
  • Ability to send "form check" videos to the coach if necessary

What You Get

  • A workout template scaled to your fitness level
  • Additional "bonus" workouts with videos to keep things fun and interesting
  • Accountability from your coach and the rest of the team
  • Quick answers to questions about the program and general fitness questions
13 WEEKS
$30 PER MONTH
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$30/ MO

Overview

Have limited access to equipment? This is a simple novice strength progression using only dumbbells and bodyweight exercises. Start with 5 pounds or start with 50. Build muscle and get stronger.

In Simple Dumbbell Strength 2.0 we've improved the "endgame" of the program for participants who max out their lifts or run out of available weights, and added more "bonus" workouts.

Not sure what do to?

One of the biggest problems people face when they join or gym or purchase exercise equipment is that they don't know what to actually do with it. We're here to fix that.

Simple Dumbbell Strength will provide a clear plan of attack for getting stronger, getting fitter, and feeling better using basic equipment and simple principles of strength and fitness.

Do it right.

No gimmicks. No tricks. No fitness models that have starved themselves for days to pose for these pictures. Just simple programming based on the principles that people have been using to get strong and fit for decades. Now just because it's simple doesn't mean it will be easy, and it doesn't mean that it will be boring either. You'll work hard and get the results that hard work deserves.

Join our team to get the plan, the support you need, and the accountability to make a change and get real results.

Testimonials

dana_kostas

Wife and mom of three boys

Hit my goal weight and made it seem easy.

Steve developed a program for me with basic free-weight exercises using dumbbells that I could sneak into my day with two kids. Combined with some simple and manageable dietary changes that he worked with me on, I was able to lose 12 pounds, and feel better and stronger than I had in years.

EliseBra

Wife and mom

Became more confident in my body's abilities

Working with Steve helped me overcome my fear of weight training and become more confident in my body's abilities in the weight room and beyond. The program also helped me to develop a greater interest in further exploring weight training because of seeing results in the way my body looks and functions.

dana_kostas

Wife and mom of three boys

Hit my goal weight and made it seem easy.

Steve developed a program for me with basic free-weight exercises using dumbbells that I could sneak into my day with two kids. Combined with some simple and manageable dietary changes that he worked with me on, I was able to lose 12 pounds, and feel better and stronger than I had in years.

EliseBra

Wife and mom

Became more confident in my body's abilities

Working with Steve helped me overcome my fear of weight training and become more confident in my body's abilities in the weight room and beyond. The program also helped me to develop a greater interest in further exploring weight training because of seeing results in the way my body looks and functions.

FAQs

What kind of equipment do I need?
You'll need access to dumbbells with weights that will be challenging for you to complete sets of 5-10 reps for varying exercises. Having 5 pound increments (like 10, 15, 20, 25...) available is best, but we can modify the program to work with 10 pound increments or other situations.
Do I need lifting experience to start the program?
No lifting experience is necessary. If you don't have any experience, the first thing we'll do is work to figure out a good starting weight, and make sure that you understand all the basics of performing the exercises.
What happens if I miss a workout?
Usually you can just start right back up with the workout you missed. If you miss several in a row, we can adjust the program for the time you missed.
Does this come with a diet plan?
There is no diet plan included, but we can work through some basic dietary needs to maximize the effectiveness of the program.
Not sure this is right for you? Ask Fitocracy for a Recommendation.

Stephen Kostas

Fit and Strong done Simple

I started my own fitness journey almost five years ago. Since then I've brought many friends and family members along with me to hit our goals together. Let me help you hit your goals too.