12 weeks of structured training using only bands and dumbbells — at home, in a hotel, or anywhere you have floor space.
Home, hotel, or gym — this program works with what you have. No barbell, no cable machine, no problem.
Built-in progression every week using bands and dumbbells — so you keep making gains without heavy equipment.
Efficient, focused workouts. Enough to challenge you without taking over your day.
Light to medium — 10 to 30 lbs covers every exercise in the program.
Glute bands and long bands for lower body activation and upper body work.
For floor work, core circuits, and stretching.
Optional — for hip thrusts and step-ups. A couch or ottoman works fine.
No — this program is specifically designed for home, hotel, or anywhere you have a small amount of space. Dumbbells and resistance bands are all you need.
A set of dumbbells (10–30 lbs), resistance bands, and a workout mat. A bench or sturdy chair is optional but helpful for hip thrusts and step-ups.
Absolutely — every workout has scalable progressions for all fitness levels. Whether you're brand new or returning after a break, this program works.
Sessions are 45–60 minutes — long enough to be effective, short enough to fit into a busy day.
You get 16 weeks of access inside the DNF app after purchase — on iOS and Android.
Email us at hello@darihananova.com
12 weeks. Bands and dumbbells. A structure that works anywhere you are.
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