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Dumbbell Functional Hypertrophy & Endurance Program

Vendor Jeff Hirsch
Regular price $4.99
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Who is the Ideal Client for This Program? All ages and genders can follow these workouts.

Shoulders & Arms Workout:

  • 35 minute workout
  • 8 exercises per body part
  • We incorporate double drop sets to create a tremendous muscle burn, while focusing on hypertrophy. The bonus round is a back to back relentless arms and shoulders finisher.
  • Equipment required : light, medium and heavy dumbbell sets

EMOM Metcon Workout:

This workout incorporates every minute on the minute training. 8 different exercises, for 3 rounds. This gives us a total of 24 mixed sets of bodyweight and dumbbell exercises for a tough total body workout.  You will focus on the core, lower body and upper body. The bonus round is a 90 second AMRAP finisher. You will need a few sets of medium to heavy dumbbells for this workout. 35 minutes. 

Lower Body Conditioning:

20 total sets of lower body work to add strength and stamina to your legs. We utilize weighted dumbbell, body weight and isometrics exercises to create time under tension which results in hypertrophy and overall lower body conditioning. This 30 minute workout will require a few sets of light to medium weight dumbbells.

Chest & Back Push / Pull:

40 total sets of high volume push and pull work. We focus on the chest and back and use rapid fire sets to work on hypertrophy and muscular endurance. This functional workout will keep your heart rate high and your muscles firing. 42 minutes. A few sets of medium to heavy dumbbells are recommended.

Dumbbell Conditioning Circuit:

5 Exercises repeated for 4 rounds plus a 2 minute finisher. This workout will challenge you in a whole new way, taking your cardiovascular conditioning to a different level. You will work on core strength, plyometrics and muscular conditioning. Each round gets progressively harder as you become more fatigued. The work to rest intervals as 45/20 and 60/20. You will need a few sets of medium weight dumbbells. 30 minutes.

Recommended Workout Path
  • Day 1 Shoulder & Arms Workout
  • Day 2 EMOM Metcon Workout
  • Day 3 Lower Body Conditioning Workout
  • Day 4 Chest & Back Push Pull Workout
  • Day 5 Conditioning Circuit Workout
This 5 day a week calendar designed to be repeated for multiple weeks.
If you are looking for 20-30 minute workouts. Our Workout Generator inside the Full Access Plan is your best solution. You can customize and make workouts any length you need

About Individual Workout Programs

No Recurring Charges

You can access it whenever you need follow as many times as you like!

Convenient Access

You can access this workout plan in browsers on computers and mobile devices as well as on our iOS or Android apps.

Movement Library

Included are detailed audio, video and text explanations for how to perform each movement in the workout plan

Who Is This For?

Who Is This For?

Our programs are expertly designed for results

Program Features

  • Hit the 'easy' button. Build muscle & burn fat with consistent & structured workouts expertly made for you for long term results. Take the guessing out of making your own each day

  • Challenging and exciting workouts with variety.
  • Plus, learn how to use equipment properly with hundreds of movement demos in our movement libraries
Track Your Workouts
  • We offer the most variety of way to track your workouts online. Choose from automatic workouts to move through effortlessly or log your results on each individual movement before moving on.
  • Living.Fit programs are 30 days but can be followed indefinitely.
Follow Anywhere
  • Available through browser, iOS and Android app!  Follow along with videos on your computer or mobile device.
Who is the Ideal Client for This Program?
  • All ages and genders can follow these workouts. These are beginner movements.
View some of our features to create great workouts

Workout Features


Audio Controls

In Workout

There are multiple ways to move through a workout, log your movements, receive instruction and take notes!

You can choose to follow a workout at your own pace by clicking 'Next' when you are ready or you can follow the pace of the workout and keep up with our automatic mode. Lastly, you can simply just follow a list of protocols in our list view.

You can listen to music, coaching audio, prompts for each movement or workout in silence!

During your workout, you can toggle coaching audio on and off for in depth instruction. You can also turn movement and countdown queues on and off if you just want to watch a screen. Lastly, you can also listen to your favorite music while working out!

There are multiple ways to get the instruction you need before and during your workout!

We have a wide variety of members. Some have told us they want to move at their own pace and learn the movements as they go, so we implemented a feature which allows you to review and learn movements while you workout. You can choose from audio, visual or reading instructions in workout!

All Programs Include a Movement Library for All Of The Exercises so You Can Perform Them Optimally

Movement Library

Over 400 Movements With Master Library



Each workout plan contains its own movement library. Plus we have a master movement library of over 400 movements you can study and improve on! You can review the movements specific to your workout before your workouts to be prepared or look at our in workout movement library for keys to success in the middle of your workout.

Each demo contains audio, video and written instructions for performing the movement.

Movements demonstrated here may or may not be in this program. See the list above for a list of movements in this program.

This is a demo to give you an idea of what you have access to for demonstrations.

These demos are performed by highly qualified trainers who have worked with clients just like you!

Our training team has decades of experience and worked with thousands of clients just like you. So, they know how to explain things in a way to help your your workouts!

Workout Plans That:

Workout Plans That:


What Did I Do Before?

"Before finding the Living Fit..., I had looked into several online programs including some ridiculously expensive coaching programs. I am so glad I found this membership. I have been using the Kettlebell Origins program for about 1 week, and I have already lost a few pounds, but, more importantly, I have already seen strength and mobility gains. I feel great, have energy, and look forward to the workouts."


Great Instructors!

These are great instructors! I love these courses and definitely see results without burning myself out. Definitely looking forward to more kettlebell workouts!"



I was skeptical first but have changed my mind after first week. Every workout was challenging my inner couch potato. Coordinating exercises combined with biggest possible weights led to burning muscles and high heart rates. Pretty much what I was looking for. Thx a lot!



Amazing catalogue of workout plans for life! Only been a week and a half since I started my first Living.Fit program, and I know that I made a great, lifelong investment for my health and fitness.


What Makes Living.Fit Different?

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Who Follows Our Workouts?

Who Follows Our Workouts?



Refund Policy

If you try any of our workout plans and do not like them, you welcome to cancelwithin 7 days for a full refund

How Do I Follow Your Programs

You can follow on desktop, mobile device

Is This Just for Home Workouts?

Because our programs can be accessed on any device, you can do these workouts at home, at the gym or anywhere


Our app contains programs with bodyweight, bands or heavy equipment, this means no matter what you have available to you, we have a plan for you.