How to take care of your health and wellness effortlessly in 2025

This 12-week dumbbell guide is perfect for beginners! It is a holistic plan that combines strength training, nutrition, and mindset all in one. It is the perfect starting point for women who want to look and feel better than ever!  

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Easy Beginner 12-WEEK Dumbbell Workout Plan for Women [PDF printable]

Easy Beginner 12-WEEK Dumbbell Workout Plan for Women [PDF printable]

Your Complete Guide to Building Strength and Boosting Energy!

$9.99 USD
$32.00 USD $9.99 USD
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 This Easy Beginner Dumbbell Plan Includes:

  • Step-by-Step Guide
  • 12-Week Dumbbell Workout Calendar and Exercise log for tracking weights and reps
  • Bonus Guide 1: Mindset & Healthy Living Blueprint
  • Bonus Guide 2: Weekly, Monthly, and Daily Fitness Journal/Planner 
  • Bonus Guide 3: Eating Guide with 30g protein recipes for breakfast, lunch, and dinner
  • Bonus Guide 4: Meal Planning & Tracking Tools for weekly meal planning and tracking macros/calories
  • Bonus Guide 5: Reflection & Milestones
  • Extra: Resource Library

Please click here to learn more about choosing the right dumbbells and tips!

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we hear you... and we get it!

What is unique about this plan?

This isn’t just a workout plan. Each piece of this program has been thoughtfully crafted to empower you to feel better than you did in your 20s. Here’s what’s waiting for you:

Easy Beginner 12-Week Dumbbell Workout Plan

  • Feel stronger every day: the plan has three phases—Foundation, Strength, and Intensity.
  • No guesswork, no stress: Follow a clear 12-week calendar that’s designed for real life.
  • Start where you are: Set up a simple home gym. Master beginner weightlifting techniques.

Mindset & Healthy Living Blueprint

  • Clear your mind: A simple guide to reset your mindset and focus on what really matters.
  • Visualize your success: Create a vision board, set affirmations, and track your progress.
  • Feel unstoppable: Build habits and goals that keep you motivated on your journey.
Yes, I am ready to Transform!

Fitness Planner & Journal

  • Make consistency easy: Plan your workouts and track your progress each day.
  • See your progress come to life: Each journal entry becomes a testament to how far you’ve come.

Nutrition Made Simple

  • Fuel your body, and love your food. A simple guide to balanced eating with meals.
  • Take the guesswork out of eating: Learn to build meals that support your energy, strength, and weight-loss goals.
  • Small changes, big results: Simple hacks like 30g protein meal ideas to keep you energized and on track.
Let’s Do This—Get the Guide Now!

Meal Planning & Tracking Tools

  • Stay ahead of the game: Plan your meals for the week and track your macros effortlessly.

  • Celebrate your wins: Watch how small, consistent steps in nutrition lead to measurable progress.

Reflection & Milestones

  • Celebrate the journey: Weekly reviews help you see how far you’ve come.
  • Capture your transformation: Before-and-after snapshots and milestone moments keep you inspired.
  • Keep growing: Identify opportunities for improvement and plan your next steps.

Extra Resources for Lifelong Wellness

  • Extend your journey: Check out our info library for more tips and resources to keep you on track.
  • Feel supported every step of the way: You’ll never feel alone with tools to guide and encourage you.

How it works?

I AM READY TO BUY!

Who are we?

Hi, we’re YK and Anna, the creators behind Hey Daisy Day! As friends who always loved staying active and being outdoors, we thought we were pretty fit.

A few years before turning 40, we began to notice our bodies changing in unexpected ways. Suddenly, things felt harder—our energy was drained from juggling work, family, and restless nights thanks to hormone changes. We knew something had to shift....

We knew we had to prioritize our health and wellness and find a sense of balance in our lives.

As we started our journey, we discovered we weren’t alone. So many women around us shared the same struggles:

“I don’t even know where to start to feel strong again.”

“I’m always exhausted. How can I get fit?”

“Why is it so hard to lose weight now?”

“I don’t have hours to spend at the gym.”

“This feels so overwhelming!”

We’ve been there too, and we totally understand. That’s why we decided to take control of our health—and create something simple, realistic, and approachable for other women to do the same. We dove into research, learning from experts, books, videos, and health-conscious communities to craft a solution.

That’s how the 12-Week Dumbbell Workout Plan was born. It’s a step-by-step, beginner-friendly guide designed to help you start your fitness journey, no matter how busy life gets.


In just 30 minutes a day, you’ll build strength, boost your energy, and create a routine you can stick with. But this plan is about more than just workouts—it’s about showing up for yourself, building confidence, and loving how you feel inside and out.

It’s time to take that first step. Let’s do this together! 💪

Let's Do It! I want the Plan!

What Our Customers Are Saying...

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Why This Plan Works:

  • Saves Time: Quick, effective 30-minute workouts.
  • Beginner-Friendly: Perfect for those new to strength training.
  • All-in-One: Combines ready-to-go workouts, nutrition, Planning/Tracking and mindset support. 
  • Real-Life Fit: Designed to fit into your busy schedule.
I want this plan!

FAQs

Do I need a gym membership?

Nope! All you need is a pair of dumbbells and a small space at home.

Is this beginner-friendly?

Absolutely! This plan was made for women new to strength training.

What if I miss a workout?

No problem! The plan is flexible—just jump back in when you can.

Do I have to print everything? 

Not at all. Print only the pages you need, or get them all printed as a beautiful book.

What kind of file is it? 

It is a PDF file. Each workout has a clickable link to learn the movement properly. Some of the pages indicate fillable images and texts. 

Customers rate us 5.0/5 based on 3 reviews.

Customer Reviews

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