Backed by science
What happens when you
show up 3x a week
Studies from the NSCA, NIH & ACSM — this is what consistent training actually does to your body.
Reduction in resting heart rate after just 8 weeks of consistent training
Source: American Heart Association
More energy reported by people who train 3x per week vs those who don't
Source: University of Georgia, 2008
Per week is all it takes to see measurable strength and fat loss results within 6 weeks
Source: NSCA Strength & Conditioning Journal
Of people with a structured plan stick to it past 3 months vs those without one
Source: Journal of Behavioral Medicine
Of pure fat loss per week is achievable with 3 workouts + basic nutrition — no extreme dieting
Source: NIH National Library of Medicine
Lower risk of anxiety and depression with regular strength training — proven across 33 clinical trials
Source: JAMA Psychiatry, 2018
The workouts below are free.
The results are up to you.
Dumbbell only · No gym needed
Free Workouts
Real workouts from Coach Karl — free for everyone. No equipment needed except dumbbells. Pick a category and get to work.
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Want a plan built for you?
These workouts are just the start
Free workouts give you the moves. Coaching gives you the plan, the nutrition, the accountability — everything that actually gets you results.
My personal setup
Equipment I actually use
Everything on this list is gear I personally train with. No filler, no sponsorships — just what works.
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Weights
Hex Dumbbell Set with Rack
The exact set I recommend for home workouts. 5–20 lbs covers every exercise in my free workout library.
Weights
Kettlebell Set (5–20 lb)
Great for swings, carries, and full-body circuits. I use these on my kettlebell workout videos — grab a set and follow along.
Support
Harbinger Leather Lifting Belt
I wear this on every heavy lift. Protects your lower back and lets you push heavier without risking injury.
Support
Gymreapers Wrist Wraps
I use these for every pressing day. Keeps your wrists locked in on heavy chest, shoulder and tricep work.
Support
Figure 8 Lifting Straps
Game changer for back day. Your grip won't give out before your back does — these let you actually feel the muscle working.
Audio
Sennheiser Workout Headphones
I train with these every day. Clear sound, stays on during intense sessions — makes every workout feel locked in.
Apparel
Neleus Workout Tank Top
What you see me wearing in my videos. Lightweight, breathable, moves with you — and comes in a 3-pack which is unbeatable value.
You've seen the results — now it's your turn
Ready to be
next?
Every person on this page was exactly where you are right now — scrolling, wondering if it's worth it. They made the move. You can too.
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