{"id":546,"date":"2024-10-24T18:14:41","date_gmt":"2024-10-24T15:14:41","guid":{"rendered":"https:\/\/yourprgstore.com\/?post_type=product&p=546"},"modified":"2026-08-12T07:47:25","modified_gmt":"2026-08-12T04:47:25","slug":"4-day-upper-lower-womens-dumbbell-only-workout","status":"publish","type":"product","link":"https:\/\/yourprgstore.com\/uk\/product\/4-day-upper-lower-womens-dumbbell-only-workout\/","title":{"rendered":"\u0413\u0430\u043d\u0442\u0435\u043b\u0456 \u0434\u043b\u044f \u0436\u0456\u043d\u043e\u043a: \u0441\u043f\u043b\u0456\u0442 \u0432\u0435\u0440\u0445\/\u043d\u0438\u0437, 4 \u0434\u043d\u0456"},"content":{"rendered":"

\u041e\u0431\u043c\u0430\u043b\u044c \u043e\u0431\u043b\u0430\u0434\u043d\u0430\u043d\u043d\u044f? \u041c\u0430\u043b\u043e \u0447\u0430\u0441\u0443? \u0426\u0435 8-\u0442\u0438\u0436\u043d\u0435\u0432\u0435 \u0436\u0456\u043d\u043e\u0447\u0435 \u0442\u0440\u0435\u043d\u0443\u0432\u0430\u043d\u043d\u044f \u2014 \u0443\u043d\u0456\u0432\u0435\u0440\u0441\u0430\u043b\u044c\u043d\u0438\u0439 \u043f\u043b\u0430\u043d, \u0449\u043e\u0431 \u043f\u043e\u043a\u0440\u0430\u0449\u0438\u0442\u0438 \u0442\u0435, \u044f\u043a \u0432\u0438 \u0432\u0438\u0433\u043b\u044f\u0434\u0430\u0454\u0442\u0435 \u0439 \u043f\u043e\u0447\u0443\u0432\u0430\u0454\u0442\u0435\u0441\u044f, \u0443\u0434\u043e\u043c\u0430 \u0447\u0438 \u0432 \u0441\u043f\u043e\u0440\u0442\u0437\u0430\u043b\u0456, \u0432\u0441\u044c\u043e\u0433\u043e \u0437\u0430 20 \u0445\u0432\u0438\u043b\u0438\u043d<\/h2>\n

\u041e\u043f\u0438\u0441 \u0442\u0440\u0435\u043d\u0443\u0432\u0430\u043d\u043d\u044f:<\/h3>\n

Your gym may go out of business, something may restrict your travel, or any other life situation that is out of your hands may take place. This is why you should prepare accordingly.<\/p>\n

The good news is you don\u2019t need a full-scale gym to reach goals and improve your fitness levels. Barbells, bands, and machines are all great assets, but they aren\u2019t necessary. If you ladies out there have a pair of dumbbells that provide moderate resistance, then you can still have great training sessions and see improvements in how you look, your strength, and how you feel.<\/p>\n

Of course, you can do this workout at the gym, too. Just make sure you have the dumbbells you need close by before you start. That way no one comes and takes them away from you while you\u2019re working.<\/p>","protected":false},"excerpt":{"rendered":"

4-\u0434\u0435\u043d\u043d\u0438\u0439 \u0441\u043f\u043b\u0456\u0442 \u0432\u0435\u0440\u0445\/\u043d\u0438\u0437 \u0434\u043b\u044f \u0436\u0456\u043d\u043e\u043a \u043b\u0438\u0448\u0435 \u0437 \u0433\u0430\u043d\u0442\u0435\u043b\u044f\u043c\u0438 \u2014 \u0456\u0434\u0435\u0430\u043b\u044c\u043d\u043e \u0434\u043b\u044f \u0434\u043e\u043c\u0443 \u0437 \u043f\u0430\u0440\u043e\u044e \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439.<\/p>","protected":false},"featured_media":548,"comment_status":"open","ping_status":"closed","template":"","meta":{"inline_featured_image":false},"product_brand":[],"product_cat":[59,51,57,46],"product_tag":[],"class_list":["post-546","product","type-product","status-publish","has-post-thumbnail","product_cat-all","product_cat-for-girls","product_cat-home-training","product_cat-strength-training-complex","first","instock","downloadable","virtual","purchasable","product-type-simple"],"yoast_head":"\n4 Day Upper\/Lower Women's Dumbbell Only Workout - Yourprgstore<\/title>\n<meta name=\"description\" content=\"Limited equipment? Short on time? This women\u2019s 8-week workout is a versatile plan to improve the way you look and feel from your home or gym, in as little as 20 minutes\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/yourprgstore.com\/uk\/product\/4-day-upper-lower-womens-dumbbell-only-workout\/\" \/>\n<meta property=\"og:locale\" content=\"uk_UA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4 Day Upper\/Lower Women's Dumbbell Only Workout - Yourprgstore\" \/>\n<meta property=\"og:description\" content=\"Limited equipment? Short on time? This women\u2019s 8-week workout is a versatile plan to improve the way you look and feel from your home or gym, in as little as 20 minutes\" \/>\n<meta property=\"og:url\" content=\"https:\/\/yourprgstore.com\/uk\/product\/4-day-upper-lower-womens-dumbbell-only-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"Yourprgstore\" \/>\n<meta property=\"article:modified_time\" content=\"2026-08-12T04:47:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/yourprgstore.com\/wp-content\/uploads\/2024\/10\/womens_dumbbell_only_workout_-_1000x500.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u041f\u0440\u0438\u0431\u043b. \u0447\u0430\u0441 \u0447\u0438\u0442\u0430\u043d\u043d\u044f\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 \u0445\u0432\u0438\u043b\u0438\u043d\u0430\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/yourprgstore.com\\\/product\\\/4-day-upper-lower-womens-dumbbell-only-workout\\\/\",\"url\":\"https:\\\/\\\/yourprgstore.com\\\/product\\\/4-day-upper-lower-womens-dumbbell-only-workout\\\/\",\"name\":\"4 Day Upper\\\/Lower Women's Dumbbell Only Workout - Yourprgstore\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/yourprgstore.com\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/yourprgstore.com\\\/product\\\/4-day-upper-lower-womens-dumbbell-only-workout\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/yourprgstore.com\\\/product\\\/4-day-upper-lower-womens-dumbbell-only-workout\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/yourprgstore.com\\\/wp-content\\\/uploads\\\/2024\\\/10\\\/womens_dumbbell_only_workout_-_1000x500.jpg\",\"datePublished\":\"2024-10-24T15:14:41+00:00\",\"dateModified\":\"2026-08-12T04:47:25+00:00\",\"description\":\"Limited equipment? 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