Dumbbell Only Program
- 🎁 30% OFF YOUR FIRST YEAR 🎁
6 Week Training & Nutrition Guide
- Minimal Equipment. Maximum Results.
- Build Lean & Defined Muscle
- Effective 30-40 Minute Workouts
6 Week Training & Nutrition Guide
Minimal Equipment, Maximum Results
Whether you’re training at home or in the gym, this Program gives you the structure, progression, and guidance you’ve been missing. No more overwhelming workouts. No barbells. Just intentional, progressive training that sculpts your body and builds strength.
About The Program
6 Weeks
Define Physique
Minimal Equipment
StrengthThe Dumbbell Only Program is perfect for you if your goal is to:
+ Create a lean & defined physique
+ Feel stronger and more sculpted
+ Train anywhere, anytime
This Program consists of Weighted Dumbbell Workouts suited for Beginner to Advanced trainers. All Move With Us Programs provide exercise regressions, progressions and swaps to suit your needs.
Inside The App
Training for all Levels
Whether you are Beginner, Intermediate, or Advanced this Program is written with built-in progressions, regressions, and no-dumbbell options for every session so it can meet you where you’re at.
Structured Nutrition
Coach Nicole’s philosophy is about balance & sustainability - helping you reduce body fat while fuelling performance & wellbeing. Your Meal Guides support your goals with a focus on protein targets.
Habit Tracking
The Move With Us App is designed to help you reach your goals. In the App you can set daily goals, reflect on your day, track hydration, steps, workouts, nutrition, and sleep.
Your New Coach, Nicole Finianos
Meet Coach Nicole Finianos, a Personal Trainer, Nutrition Science graduate, and Pilates instructor. Nicole creates workouts that make you feel strong, confident, and empowered - without spending hours in the gym.
With her flexible, results-based, and holistic approach to nutrition and training, she’ll help you build healthy habits that stick and you will see real results you’ll love.
Community Testimonials
I have been loving MWU and seeing results in my strength and physique. I am 15 months post partum and this program got me to my pre pregnancy "figure". Thank you so much MWU Team!!
- Pao
The exercises were easy to learn and extremely fitting for my goals. They were super challenging but in the best way possible. The recipes were absolutely amazing and if I was given something I didn’t like, it was EXTREMELY easy to find a new one
- Jordan
Honestly just want to express my gratitude and how much I love this app. I have been gymming for 8+ years now and have seen so much progress in my weights and my physique especially in the past six months whilst sticking to the meal plans.
- Megan
It’s as hard as the other programs I’ve done but SO time efficient!! I felt more sore after doing these workouts in an hour than other programs which are 90min!
- Maseeha
Frequently Asked Questions
The Dumbbell Only Program focuses on strength and progressive overload, with clear progression across 6 weeks. You’ll notice longer rest periods to allow you to lift heavier dumbbells with a goal of increasing load week by week.
The Body Sculpt Program, on the other hand, emphasises muscular endurance and calorie burn. Over 4 weeks, it features AMRAP circuits, shorter rest periods, and high-volume, lighter-load training, designed to keep you motivated while making training enjoyable and effective.
Yes! Your Program includes access to nutrition guidance within the Move With Us App, with personalised recommendations to help support your goals alongside your training.
Your nutrition recommendations are tailored to your selected goal, activity level and preferences, so you can follow a plan that complements your workouts and supports your progress.
With the Dumbbell Only Program, you have the option to choose between a 3, 4 or 5-day training split. Preview the changes between the splits below.
5 DAY
Monday: Lower Body Dumbbell Strength
Tuesday: Upper Body Push & Pull
Wednesday: HIIT & Abs Burn
Thursday: Rest & Recovery
Friday: Glutes Burn
Saturday: 30-Min Full-Body Dumbbell Workout
Sunday: Rest & Recovery
4 DAY
Monday: Lower Body Dumbbell Strength
Tuesday: Rest & Recovery
Wednesday: HIIT & Abs Burn
Thursday: Rest & Recovery
Friday: Glutes Burn
Saturday: 30-Min Full-Body Dumbbell Workout
Sunday: Rest & Recovery
3 DAY
Monday: Lower Body Dumbbell Strength
Tuesday: Rest & Recovery
Wednesday: HIIT & Abs Burn
Thursday: Rest & Recovery
Friday: Rest & Recovery
Saturday: 30-Min Full-Body Dumbbell Workout
Sunday: Rest & Recovery
The workouts in this Program are 30-40 minutes long.
If you’re training in a gym, you’ll have access to everything you need to complete the Program. If you’re training at home, you’ll need the following equipment:
✓ Yoga Mat
✓ Variety of dumbbells
✓ Booty Bands
✓ Resistance Bands/Power Bands
✓ Bench or sturdy piece of furniture
✓ Kettlebell
Yes! You can choose to train at home or in the gym, depending on what works best for you. Simply switch between your available workout options in the Move With Us App to follow the Program wherever you train.
Absolutely! Our Exercise Swap feature allows you to personalise your workouts to suit your experience, ability and available equipment. You can choose from exercise swaps, regressions or progressions to make each movement easier, harder or better suited to you.
New Program intakes begin every Monday, so you can choose the Monday that works best for you. Once you purchase, you’ll receive access to the Move With Us App and everything you need to get started.
Yes! When you’re ready to begin, you can select a start date up to 2 weeks ahead using the Restart Program feature in the Move With Us App.
If you’ve purchased the Program as a standalone purchase, keep in mind that your 8 weeks of app access begins from the date of purchase. We recommend starting within the first few available intakes to ensure you have enough time to complete the full Program before your access ends.
When you purchase this Program as a standalone purchase, you’ll receive 8 weeks of access to the Move With Us App from the date of purchase.
With Platinum Membership, you’ll have ongoing access to this Program, all other Programs, Challenges and members-only features for the duration of your active Membership.
Absolutely! You can repeat the Program as many times as you like while you have access to it in the Move With Us App.
Absolutely! You can purchase this Program as a standalone purchase without joining Platinum Membership. However, your standalone purchase only includes 8 weeks of access to the Move With Us App.
Absolutely! This Program is included with Platinum Membership, so you can access it without purchasing the Program separately.
Platinum Membership gives you ongoing access to all available Move With Us Programs and Levels, Challenges and members-only features for the duration of your active Membership. This means you can move between Programs, explore different training styles and keep coming back to your favourites without needing to purchase each Program individually.
Yes! The Move With Us App gives you a range of tools to track your progress beyond just the number on the scales.
You can track your weight and measurements, steps, hydration, sleep, macros, daily goals and reflections, as well as your workout completion throughout your Program. You can also use Workout Notes to record the weights you use for each exercise, making it easy to see your strength progress over time.
Once you’ve completed your purchase, you’ll receive an email with everything you need to create your Move With Us account and access the App.
Simply follow the instructions in your email to get set up, then head into the App to find your Program and get ready for Day 1.
If you don’t receive your email, check your junk or spam folder and make sure you’re using the email address associated with your purchase. Please ensure you are subscribed to receive important updates here.