TRANSFORM YOUR

BODY 1.0
DUMBBELL ONLY VERSION
 Welcome
TO MY DUMBBELL PROGRAM!

Welcome to my dumbbell only program!

This is a 6 week program & 5 workouts per
week. You have two rest days per week -
these could be any 2 days you want. The
workouts range from 30-60 minutes. I
want to make sure you're getting an
effecient workout while still choosing to
complete this at home. If you are doing this
at the gym, use this as an advantage by
picking from the different weights you
have available. If you're doing this from
home, all you're going to need is a pair of
dumbbells, I'll go over the weights on the
next page. If you're pushing yourself
throughout these workouts, you're going
to make amazing progress!
 Equipment
NEEDED

All you need is a pair of dumbbells.

What weight to pick? If you're only going to buy one
pair, I recommend buying a lighter pair.
This can range from (5-10lbs)
I say to go with a lighter pair because you are going to
be doing some upper body movements that would be
challenging with a heavier pair of dumbbells.

If you can invest in two pairs of dumbbells,

I recommend getting a lighter pair for
upper body days (5-10lbs) &
a heavier pair for leg days (15-30lbs)

If you have access to a gym & prefer to stay in the

aerobic room to complete the workout, take your db's in
their & kill it!

If you plan to workout from home long-term, I really

recommend investing in your dumbbells to achieve your
fitness goals.

You could add resistance bands to any of these

workouts to make it more challenging. I post a lot of
videos on my Instagram showing these variations.
 Accountability
& SOCIAL MEDIA

I want you to stay accountable with yourself & with me

throughout this program. When you complete the
program, you could repeat it using heavier weights or
simply pushing yourself more.

It is not required to post & tag me on Instagram - but

ooooh it makes my heart so happy to see you ladies
killing these workouts! If you want to post to your
stories or feed - tag @dianevanessafitness & use
#dvfcommunity #gainsovercomfort so I could see it! Go
to my page, turn ON post notifications so you never
miss a post! I will continue posting variations to include
into your workouts, along with HIIT & ab workouts!

Be sure to join the FaceBook group to keep in touch with

the other ladies & share your tips, meal ideas, etc!

- FACEBOOK GROUP -

If you are completing this as a group challenge -tagging

me on Instagram is required at least once per
week!
 Cardio
HOW MUCH OF IT?

When it comes to cardio, it will always vary from

person to person. This depends on how active you are
throughout your day & your specific goals.

I recommend getting your 10,000 steps in per day if

possible.

If you are trying to burn fat, I recommend doing 3-4 HIIT

cardio sessions per week (check my Instagram or
Youtube)

Other options:
Treadmill Cardio 4 times per week -
30 mins with a 15-18% incline
Speed 3-3.5 mph

Stairmaster 4 times per week -

100 floors in the fastest time you could possibly do.
Try to beat your time each week!

Outdoor Sprints:
Pick a starting & ending point. Sprint as fast as you can,
rest for a few mins & repeat for a total of 20 mins total.
 NutritionWHAT TO EAT?
The difference between tracking calories & tracking macros is HUGE.
You can count calories all you want, but at the end of the day you wouldn’t know if you are
consuming the correct amount of carbs/protein/fat to meet your goals. For all you know, you could
be consuming all your calories from carbs/fat and little protein. This can be a reason you’re not seeing
progress in the muscle department, this would effect your fat loss as well. Tracking macros breaks
down these calories in order to meet specific goals you have, fat loss, muscle gain, “bulking, cutting”.
The way macros can be calculated are through online calculators (which isn’t too reliable) or having
someone calculate it that’s experienced and knows the right formula. I offer this service on my
website.
These numbers come from your weight, height, goals, activity level etc. I will provide a grocery list to
give you an idea of what foods to get to meet your specific macros. You will need to invest in a food
scale, they are fairly cheap & can be found in most grocery stores! You will weigh your food in
grams/ounces RAW, and uncooked! This is the serving size you will enter into your app of choice. I
recommend the MyFitnessPal app. Do NOT follow the macros calculated by this app, they do not
include your activity factor.

You do not need to eat the serving size on the packaged food you’re eating, you can adjust this in the
app to meet your specific needs. The app includes a bar code scanner for easy input.
You do not need to add your exercise to this app, because when you calculate your macros it will
already include your activity level.
I recommend planning your day the night before to avoid feeling overwhelmed. You can always
delete & add in things if lunch with friends pop up! The amazing part of of tracking macros is that it
can be very flexible! If you had a whole day of meals planned, but dinner with your significant other
popped up, don’t miss out on that! Just delete what you had planned to eat for the rest of the night,
and see if you could fit in the meal you plan to eat at the restaurant! You’ll get the hang of it the more
you do it! You’ll be pro in no time!

Why do we need carbs? - Main source of energy! Two types, complex & simple carbs.
Why do we need protein? - Our body needs protein to build new muscle tissue, and maintain our
existing muscle! This can come from food or protein powders.
Why do we need fat? - Body doesn’t produce this, so we must consume. Provides energy, helps skin &
joints healthy!

Sugar intake should stay at a 25-30 gram range per day!

Try to focus on eating more whole foods, and less packaged foods. The less ingredients in something,
the better.
Try to avoid sodas, juices, or any drinks that contain excessive amounts of sugars. If you read the
label a lot of these "juices" contain more ingredients than the actual fruit itself. An average soda
contains over 40 grams of sugar. That's already putting you past your daily sugar intake for the day.
I know with tracking macros your diet can be a little more flexible when it comes to fitting "fun" foods
into your diet. However, I'd like you to save less than 10-15% of your macros for junk.
Try to focus more on longevity, and eat healthier foods.
 Grocery List
CARBS, PROTEN & FAT

Be aware that most foods contain more than ONE nutrient.

This list is to give you ideas, you do NOT need to purchase everything listed.

CARBS PROTEIN FATS

Pasta Chicken
Rice Cakes (Quaker Chocolate Avocado
Pollo Asado (Trader Joe's) Peanut Butter (only
& White Cheddar are yum!)
Lean Meats/ Lean Ground Turkey ingredient listed
Ezekiel Bread
(99% Fat Free) - Lean Turkey should be peanuts, I
Skinny Popcorn
Burger (from Costco) get mine from Trader
Smart Popcorn
Salmon Patties Joe's)
Jasmine Rice/ Brown Rice
Quinoa (measure it raw!) Tilapia Low Fat Cheese
Oatmeal (check the sugar on Shrimp Egg Yolk
these) Tofu/ Tempeh Almond Milk
Kale or spinach (you can do Protein Powders Pescience.com Salad dressing-
any greens really but spinach Lentils & Quinoa anything lower fat
and kale are packed with Kodiak Protein Pancakes - found (Trader Joes has
vitamins) at Target many options)
Tortillas (lowest fat and carb Black beans, pinto beans or Coconut Oil
you can find) refried (low fat) Nuts
Bread (lowest fat and carb) Liquid Egg Whites Dark Chocolate
Red potatoes Protein Bars - Power Crunch & (portion out your
Sweet potatoes Oh Yeah Bars servings)
Mix of veggies Soy Milk/ Hemp Seeds Fatty fish like
Blueberries - I like to add Nonfat Greek yogurt (FAGE brand Salmon
these to my greek yogurt, and has the best macros)
sprinkle cinnamon Fish Oil
Protein Pasta - Penne Flax Seeds
Frozen berries
Bananas (high in carbs) Chia Seeds
 Social Media
FOR MORE INSPO...

Make sure you are following me on all platforms.

I post a lot of different workouts, meal ideas, &
fitness advice.

Subscribe - YouTube
Turn ON post notifications - Instagram
Follow - TikTok
 TC1 Gel
& SWEAT BANDS

If you want to get a sweat in at home, I strongly

recommend using TC1 Sweat Gel! This sweat gel is going to
raise your body temp & cause you to burn more calories! If
you use the sweat belt along with it, you're going to trim
that middle section! You can apply it to your muscles
before you workout & it helps warm up those joints. This
will also give you an amazing pump since it will bring your
blood to the surface of the muscle! Apply to your stomach,
then use the sweat belt! Prepare to SWEAT!!!

I have a video on my YouTube channel about it & talk

about it all the time on my Instagram.

THe resistance bands you can use are also from

Tc1gelshop.com they have the cloth bands which don't roll
up on your thighs when working out. They also have the
rubber ones that stretch out further than the cloth bands.

You can save a whole 30% off with my code

DIANE at checkout!

tc1gelshop.com
WEEK
1
 DAY 1
GLUTES & HAMSTRINGS

EXERCISE SETS REPS

STANDING 20
CLICK ABDUCTOR 3 EACH
FOR
VIDEOS!

OVERHEAD
SQUAT 3 12-15

REVERSE 15
LUNGES 3 EACH

ROMANIAN
DEADLIFT 3 12-15

HIP
THRUST 3 20

JUMP
30
SQUAT 3 SEC
BURNOUT
 DAY 2
BACK & BICEPS

EXERCISE SETS REPS

TOGETHER
ROW 3 15

BACK
FLY 3 12-15

ALTERNATING 15
CURLS 3 EACH

SINGLE 12
ROW 3 EACH

HAMMER 12
CURL 3 EACH

LAT PULL
OVER 3 12-15

RENEGADE 12
PUSH UP
3
EACH
 DAY 3
TRICEPS & CHEST

EXERCISE SETS REPS

BENCH
DIPS
3 AMRAP

SKULL
CRUSHERS 3 12-15

CHEST PRESS
12
X
NEUTRAL PRESS
3 EACH

SINGLE TRICEP 12
EXTENSION 3 EACH

BENCH
PUSH UPS 3 AMRAP

TRICEP 12
KICKBACK 3 EACH

CHEST
3 15
FLY
 DAY 4
QUADS & BOOTY

EXERCISE SETS REPS

GOBLET
SQUAT 3 20
(ELEVATED HEEL)

STEP UP 12
KICKBACK 3 EACH

SINGLE LEG 12
HIP THRUST 3 EACH

BULGARIAN 12
SPLIT SQUAT 3 EACH

WALKING 10
LUNGES 3 EACH

BOX
SQUAT 3 20

180 JUMP 20
BURNOUT 3 SEC
 DAY 5
FULL BODY

EXERCISE SETS REPS

SQUAT THRUSTERS 3 20

HIP THRUST 10
3
(WEIGHT x BODY WEIGHT) EACH

SHOULDER PRESS 3 20

20
BURPEE 1 SEC

AROUND THE
3 30 SEC
WORLD LUNGES EACH

30
BURPEE 1
SEC

30
CURL TO PRESS 3
SEC

40
BURPEE 1 SEC

TRICEP DIPS 3 AMRAP

60
BURPEE 1 SEC
WEEK
2
 DAY 1
BOOTY & HAMSTRINGS

EXERCISE SETS REPS

LATERAL
20
DUMBBELL 3
WALK SEC

SQUAT
PULSES 3 15

ROMANIAN
DEADLIFT 3 12-15

HAMSTRING
CURL
3 15

FROGGY
THRUSTERS 3 20

20 SEC
RESISTANCE JUMP
SQUAT x SIDE LUNGE
3 x
10 EACH
 DAY 2
ARMS

EXERCISE SETS REPS

BENCH
DIPS
3 AMRAP

CHEST
FLY 3 12

BENT OVER
BICEP CURL 3 15

SINGLE DB
3 12-15
ROW

LYING SKULL
CRUSHERS
3 20
LAT
PULLOVER 3 12-15

SEATED TRICEP
EXTENSION 3 20

PUSH
UPS 3 AMRAP
 DAY 3
GLUTES

EXERCISE SETS REPS

LYING
GLUTE 4 20
BRIDGE

SINGLE LEG 20
HIP THRUST 4
EACH

STANDING 10
ABDUCTORS 4
EACH

FROGGY
THRUSTERS
4 20

DONKEY 12
KICKBACKS 4
EACH

HIP THRUST 12
(5 SEC SQUEEZE) 4
REPS
 DAY 4
ARMS & ABS

EXERCISE SETS REPS

30
PLANK 1 SEC

ALTERNATING 12
BICEP CURL
4 EACH

BACK
4 12-15
FLY
RUSSIAN TWIST 30
x 1 SEC
HEEL TAPS EACH

CURL TO
PRESS
4 12

40
PLANK 1 SEC

LYING TRICEP 12
PUSH UP 3 EACH
LYING OBLIQUE 20 SEC
CRUNCH 1 EACH

60
PLANK 1 SEC
 DAY 5
FULL BODY

EXERCISE SETS REPS

SQUAT
THRUSTERS
4 15

STEP 12
UPS
4
EACH
LYING SKULL
12 x 20
CRUSHER x LEG 4
RAISES REPS

1 20
BURPEE
SEC

BENCH
4 AMRAP
DIPS

BENCH 30
MOUNTAIN CLIMBERS 1
SEC
HIP THRUST X 20 x
SQUAT JUMP 4
30 SEC

ARNOLD
PRESS
4 12
WEEK
3
 DAY 1
BOOTY & QUADS

EXERCISE SETS REPS

GOBLET
SQUAT 4 12

STATIONARY 15
LUNGE
4 EACH

BULGARIAN 12
SPLIT SQUAT 4 EACH

HIP THRUST
(3 SEC SQUEEZE) 4 12

ELEVATED GLUTE
BRIDGE 4 12

WALKING 12
LUNGES 4 EACH

RESISTANCE JUMP
SQUAT BURNOUT 2 AMRAP
 DAY 2
ARMS

EXERCISE SETS REPS

BENCH
PUSH UPS
4 AMRAP

HAMMER 12
CURLS
4 EACH

BENT OVER LATERAL x 10

FRONT RAISES 4
EACH

STANDING
SKULL CRUSHER
4 12
TOGETHER
ROW
4 12

21'S 3 21
SINGLE TRICEP 12
EXTENSION 4
EACH

NARROW
CHEST PRESS 4 12
 DAY 3
GLUTES

EXERCISE SETS REPS

REVERSE
4 12
HYPERS

FIRE 12
HYDRANTS 4
EACH

SINGLE HIP 10 EACH x

THRUST x BODY 4 10 BODY
WEIGHT SUPERSET WEIGHT

RAISED 12
4
ABDUCTION EACH

LYING SINGLE 15
GLUTE BRIDGE
4
EACH

LATERAL DB
WALK BURNOUT 3 AMRAP
 DAY 4
ARMS & ABS

EXERCISE SETS REPS

20
RUSSIAN TWISTS x
PLANK UP DOWNS
1 SEC
EACH

HAMMER CURL x 10
TOGETHER ROW
4 EACH
30
RUSSIAN TWISTS x
PLANK UP DOWNS
1 SEC
EACH

SEATED TRICEP
EXTENSION
4 12-15
40
RUSSIAN TWISTS x
PLANK UP DOWNS
1 SEC
EACH

TOGETHER
BICEP CURLS
4 12-15
60
RUSSIAN TWISTS x
PLANK UP DOWNS
1 SEC
EACH

BENT OVER
DELT FLY
4 12

BENCH
DIPS 4 AMRAP
 DAY 5
FULL BODY

EXERCISE SETS REPS

SEATED
SHOULDER PRESS
4 12

LATERAL
RAISES 4 12

SQUAT
THRUSTERS 4 12-15

ARNOLD
4 12-15
PRESS

CURTSY 12
LUNGE 4
EACH

60
INCH WORM 2 SEC

LUNGE TO 12
PRESS 4
EACH

GLUTE BRIDGE
BURNOUT 3 AMRAP
WEEK
4
 DAY 1
BOOTY & QUADS

EXERCISE SETS REPS

LATERAL 30
DB WALK 3 SEC

WIDE 12
WALKING LUNGES 4 EACH

SIDE TO 20
SIDE LUNGE 4 SEC

RDL TO
SQUAT 4 12
SEATED GOOD
MORNINGS 4 12-15
(SLOW ECCENTRIC)

HAMSTRING CURL 12
(SLOW ECCENTRIC) 4 EACH

SINGLE HIP 12
THRUST 4 EACH
 DAY 2
ARMS

EXERCISE SETS REPS

BENCH
DIPS
4 AMRAP

LAT
PULLOVER
4 12

PLANK UP 20
DOWNS 1 SEC

SEATED TRICEP
EXTENSION
4 12-15

CURL TO
PRESS
4 12-15

PLANK UP 30
DOWNS
1 SEC

TRICEP 12
KICKBACKS 4 EACH

PLANK UP 40
DOWNS 1 SEC
RENEGADE 12
ROW 4 EACH
 DAY 3
GLUTES & QUADS

EXERCISE SETS REPS

RAISED 15
ABDUCTION
4
EACH

BULGARIAN 12
SPLIT SQUAT 4 EACH
STATIONARY
20 SEC
LUNGE PULSES 4
EACH

WIDE STANCE
4 12-15
SQUAT

CURTSY TO 12
REVERSE LUNGE 4
EACH

HIP THRUST
4 12
(3 SEC SQUEEZE)
ELEVATED SINGLE 12
GLUTE BRIDGE 4
EACH

RESISTANCE
JUMP SQUAT 3 AMRAP
 DAY 4
ARMS & ABS

EXERCISE SETS REPS

AROUND THE
WORLDS
4 12

ISO HOLD 12
BICEP CURL 4 EACH

BENCH
DIPS
4 AMRAP

CHEST
4 12
PRESS

LYING SKULL CRUSHERS 12

TO LEG RAISES 4
EACH
RUSSIAN TWIST x 30 SEC
HEEL TAPS 1
EACH

HAMMER
CURL
4 15

RUSSIAN TWIST x 60 SEC

HEEL TAPS 1 EACH
 DAY 510 MIN HIIT
COMPLETE 3-4 ROUNDS
30 SEC REST BETWEEN ROUNDS

EXERCISE SETS REPS

20
BURPEE 1
SEC

MOUNTAIN 20
CLIMBERS 1
SEC

JUMP 20
1
LUNGES SEC

JUMP 20
1
SQUATS SEC

180 20
1
JUMPS SEC

STANDING 20
1
OBLIQUE CROSS SEC
WEEK
5
 DAY 1
GLUTES & HAMSTRINGS

EXERCISE SETS REPS

GOOD
MORNINGS 4 12

SINGLE 12
RDL
4 EACH

ELEVATED
TOE SQUAT 4 12-15

12
HIP THRUST (TOGETHER)
(TOGETHER WEIGHT x SINGLE 4 8 EACH
BODY WEIGHT) (SINGLE)

WALKING LUNGES 12 EACH

TO JUMP SQUAT
4 20 SEC

HAMSTRING 12-15
CURL
4
GLUTE BRIDGE 20
WALK OUT 3 SEC
 DAY 2
ARMS& ABS

EXERCISE SETS REPS

PLANK PULL 20
THROUGH 1 SEC

SINGLE DB 12
ROW
4 EACH

WIDE BICEP 12
CURLS
4 EACH

PLANK PULL 40
THROUGH
1 SEC

BACK
FLY 4 12-15

TOGETHER
ROW
4 12-15

PLANK PULL 60
THROUGH 1 SEC

CURL TO PRESS 4 20

1. RUSSIAN TWIST
2.HEEL TAPS 20 SEC
3. OBLIQUE CRUNCH 3 EACH
4. CRUNCHES
 DAY 3
GLUTES

EXERCISE SETS REPS

LATERAL DB 20
3
WALK SEC

SINGLE GLUTE
4 12-15
BRIDGE

FROGGY
4 20
THRUSTERS

ELEVATED
4 12-15
GLUTE BRIDGE

SINGLE HIP 12-15

4
THRUST EACH

RAISED 20
4
ABDUCTION EACH
 DAY 4
ARMS & ABS

EXERCISE SETS REPS

BENCH FLUTTER 30
KICKS
1
SEC

NARROW
CHEST PRESS 4 12

BENCH 30
SHOTGUNS
1
SEC

CROSS BODY 12
EXTENSIONS
4
EACH
LEG 30
RAISES
1
SEC
UNDERHAND 12
FRONT RAISES 4
EACH

FOREARM 60
PLANK 1
SEC

SEATED TRICEP
EXTENSION 4 12-15
 DAY 5
FULL BODY

EXERCISE SETS REPS

ARNOLD
PRESS
4 20

LATERAL
RAISES 4 20

FRONT
RAISES 4 20

HIP
4 20
THRUST

SKULL
CRUSHERS
4 20

RDL 4 20

REVERSE 20
LUNGES
4
EACH

LEG
RAISES 4 20
WEEK
6
 DAY 1
GLUTES & HAMSTRINGS

EXERCISE SETS REPS

HIP THRUSTS
(5 SEC SQUEEZE)
4 12

RDL
4 12
TO SQUAT

SEATED
GOOD 4 12-15
MORNINGS

SIDE TO SIDE 20
LUNGE 4 SEC

GLUTE BRIDGE 20
WALK OUT
4
SEC

HAMSTRING 12-15
CURL
4
FROGGY
THRUSTERS 4 20
 DAY 2
ARMS

EXERCISE SETS REPS

BENCH
DIPS
4 12

LYING SKULL
CRUSHERS 4 12-15

CHEST
FLY 4 12-15

ALTERNATING 15
BICEP CURLS 4
EACH
FRONT x LATERAL 12
RAISE COMBO
4
EACH
TRICEP 12
KICKBACK 4
EACH

CHEST
PRESS
4 12

BENCH PUSH
UPS
3 AMRAP
 DAY 3
GLUTES

EXERCISE SETS REPS

HIP THRUSTS
(1 SEC SQUEEZE)
5 20

GLUTE
5 20
BRIDGE

FROGGY
THRUSTERS 5 20

RAISED 20
ABDUCTION 3 EACH

PULL
THROUGH
3 15

LATERAL DB 20
WALK 3 SEC
SINGLE HIP 10
THRUST 3 EACH
 DAY 4
ARMS & ABS

EXERCISE SETS REPS

1,1,2 HAMMER
4 12
CURL
LEG
1 10
RAISES
SEATED TRICEP
4 12-15
EXTENSION
LEG
1 20
RAISES
DELT
4 12-15
FLY

LEG
1 30
RAISES

SINGLE CURL 12-15

4
TO PRESS EACH

LEG OBLIQUE 10
1
RAISES EACH

TOGETHER
4 12
ROW

BENT OVER 12
4
BICEP CURL EACH
 DAY 5
FULL BODY

EXERCISE SETS REPS

SQUAT
4 20
THRUSTERS
PLANK UP 20
1 SEC
DOWNS
REVERSE LUNGE TO 12
4
LATERAL RAISES EACH

SQUAT TO 12
4
BICEP CURLS EACH
PLANK UP 40
1
DOWNS SEC

OVERHEAD BULGARIAN 8-10

SPLIT SQUAT 4
EACH

PLANK UP 60
1
DOWNS SEC

ELEVATED GLUTE
BRIDGE
4 12

ARNOLD
4 12
PRESS

SINGLE DELT 12
4
FLY EACH
 YOU DID IT!
:)

You can repeat

this program &
challenge
yourself even
more!