PART 1: Strong At Home for Women 8 Week Dumbbell-Only Workout Plan (No Coaching)


This is the plan only! It does NOT come with any customized coaching but it does come with weekly accountability emails packed with tons of value to help you stay on track. It’s the exact 8 week training plan you need to get strong at home and perfect for you if you’re a self starter and don’t need much support or accountability.

Ready for week 9-16? Click here for your next plan!

Click here to switch to VIP ALL ACCESS!


“Today was an exceptionally awesome day for me. I’ve been working really hard and consistently and today I went into the office for the first time in almost 2-3 months and everyone noticed how much I changed. I got things like “holy shit, what did you do?”, “you look amazing!” etc. It was just a really proud moment for me. For really long I’ve noticed all the changes in my body and today marked the first time others did too!! Any chance we’ll have the option to continue for another 8 weeks? It’s only week 4 and I don’t want it to end!” – Marike, Austria

“Yes! I am loving it too and also loving already seeing the results!” – Lidia, Germany

“I lost over 5 inches in my waist in the first 4 weeks!” – Emili, California

>> You are ready to get stronger!

The plan is called STRONG At Home for women…that’s going to be our goal. We’ll track your progress along the way so you can actually look at your results from different angles. This plan is for ALL levels and expertly-designed to guide you from where you are to where you want to be.

>>You want a plan to hold you accountable to your goals…for real this time.

It can be a challenge to get started…But complaining doesn’t burn calories :p You want an effective program that will also hold you accountable and keep you making healthy choices so you never have to “start over” again.

>> You want a step-by-step plan and support and guidance

This is a science-based plan and super structured in a way to help you build strength. You’re going to make so much progress because this way of training is really detailed, safe and effective. We will be guiding you every step of the way.

>> You have dumbbells (+ bands for week 9 and beyond) at home and you’re ready to make progress and get real results!

You can use cans, water bottles, water bottles with mud inside…get creative if you have to. Ideally you’d have 3 sets of weights that get heavier so you can progress with the weights in the exercises. Be committed to being resourceful and finding a way to get your hands on some dumbbells.

VIP say what??!

We are so excited to be able to offer VIP access to a limited amount of serious women who are ready to get results and get stronger inside and out! Our biggest piece of coaching advice: DON’T DO IT ALONE!

You might think you don’t need accountability, support, a place to ask your questions and to get help when you need it…but you do!

That accountability and support is what’s going to help us really push our limits and get this workouts done! It’s time to make progress and get stronger, right?

You can, of course, do the plan on it’s own – but if you go for VIP access here’s what you’re going to get and you’re going to be obsessed with it:

– 24/7 access in our exclusive Slack group to ask your questions and get answers and the support you need right when you need it

– 3 LIVE Fireside chats on Zoom with your coaches Lunden & Ella! We will hop on Zoom for an hour (or longer if we need it!) talk about exercise form, goal setting, tracking progress, staying consistent, plus get your questions answered, celebrate your wins and more!

– Supplementation & Nutrition recommendations: There isn’t any nutrition guidance in this program on it’s own. As a VIP member, you will get access to a ton of healthy recipes, gain a ton of knowledge on protein, carbs, fat, fiber & MORE and really gain a solid understanding of what it means to eat healthy and for your goals.

– Giveaways to the most engaged and focused women periodically throughout the 8 weeks!

BONUS #1: 10+ BONUS Audio Coaching Sessions with Lunden & Ella so you can learn, get inspired, stay focused & feel strong right through your ears!

BONUS #2: Ella’s Strong Mind At Home Journal Prompts for strong mental health

Get in VIP ALL ACCESS right here!

(if you’re absolutely certain you just want the 8 week plan, you can click “ADD TO CART’ below)