{"product_id":"off-duty-strong-4-week-workout-guide-pdf","title":"Off Duty Strong: 4-Week Workout Guide (PDF)","description":"\u003cp\u003eStrong 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.\u003c\/p\u003e\u003ch3\u003eInside the 10-page PDF\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eFour training days each week: lower body + glutes, upper body + core, full body, and glutes + core\u003c\/li\u003e\n\u003cli\u003eA week-by-week progression from learning the movements to building strength with control\u003c\/li\u003e\n\u003cli\u003eExercise sets, rep ranges, and coaching cues, plus warm-ups, cool-downs, and optional finishers\u003c\/li\u003e\n\u003cli\u003eEquipment swaps and a four-week workout tracker with space for notes and reflection\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWhat you’ll need\u003c\/h3\u003e\u003cp\u003eDumbbells. 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.\u003c\/p\u003e\u003cp\u003eThis 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.\u003c\/p\u003e","brand":"Off Duty Darling","offers":[{"title":"Default Title","offer_id":50562718433455,"sku":null,"price":19.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0746\/8711\/9535\/files\/1e54e09b-e1e9-4eac-825e-75ac4357e192_a8297a84-61d4-4324-9936-37531250ccb4.png?v=1790894609","url":"https:\/\/offdutydarling.com\/products\/off-duty-strong-4-week-workout-guide-pdf","provider":"Off Duty Darling","version":"1.0","type":"link"}