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Off Duty Strong: 4-Week Workout Guide (PDF)
$19.00
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Off Duty Strong: 4-Week Workout Guide (PDF)
$19.00
Strong looks different on every darling. Off Duty Strong is a four-week workout guide for beginner to intermediate exercisers who want a realistic routine they can return to week after week.
Inside the 10-page PDF
- Four training days each week: lower body + glutes, upper body + core, full body, and glutes + core
- A week-by-week progression from learning the movements to building strength with control
- Exercise sets, rep ranges, and coaching cues, plus warm-ups, cool-downs, and optional finishers
- Equipment swaps and a four-week workout tracker with space for notes and reflection
What you’ll need
Dumbbells. A resistance band and bench are optional; the guide includes swaps if you don’t have them. Between sessions, rest or choose easy recovery movement such as walking, mobility, or stretching.
This is general fitness information, not medical care. Check with a qualified healthcare professional before starting if you are pregnant, recently postpartum, have an injury or medical condition, or have been advised to limit exercise.