{"id":46,"date":"2024-02-13T12:54:36","date_gmt":"2024-02-13T12:54:36","guid":{"rendered":"https:\/\/websitebuilder-demo.net\/gymtrainer\/?page_id=46"},"modified":"2026-04-17T16:16:42","modified_gmt":"2026-04-17T16:16:42","slug":"free-dumbbell-workouts-at-home","status":"publish","type":"page","link":"https:\/\/all4fit.online\/?page_id=46","title":{"rendered":"Free workouts"},"content":{"rendered":"<div class=\"brz brz-root__container brz-reset-all brz-root__container-page\" >\n<section id=\"uuTBMZigurPm_uuTBMZigurPm\" class=\"brz-section brz-css-d-section brz-css-ard2rx\">\n<div class=\"brz-section__content brz-section--boxed brz-css-d-sectionitem-bg brz-css-1yunz5\" data-brz-custom-id=\"tuFYcn1Ji5qM\">\n<div class=\"brz-container brz-css-d-sectionitem-container brz-css-1etj1su\">\n<div id=\"\" class=\"brz-css-d-wrapper brz-css-tmvhcm brz-wrapper\">\n<div class=\"brz-wp-shortcode brz-css-d-wpcustomshortcode brz-css-1ke48cg\" data-brz-custom-id=\"nOoKK3QXu7Qf\">\n<div>\n<p><meta charset=\"UTF-8\"><br \/>\n<meta name=\"viewport\" content=\"width=device-width, initial-scale=1.0\"><br \/>\n<title>Why You Should Work Out \u2014 All4Fit<\/title>\n<link href=\"https:\/\/fonts.googleapis.com\/css2?family=Barlow+Condensed:wght@700;900&amp;family=Barlow:wght@400;500&amp;display=swap\" rel=\"stylesheet\">\n<style>\n*, *::before, *::after { box-sizing: border-box; margin: 0; padding: 0; }\nbody { background: #111; }<\/p>\n<p>.sci-wrap { background: #111; padding: 3.5rem 2rem; font-family: 'Barlow', sans-serif; }<\/p>\n<p>.sci-top { text-align: center; margin-bottom: 2.5rem; }<\/p>\n<p>.sci-eyebrow {\n  font-family: 'Barlow Condensed', sans-serif;\n  font-size: 12px;\n  letter-spacing: .2em;\n  text-transform: uppercase;\n  color: #d4f500;\n  font-weight: 700;\n  margin-bottom: .6rem;\n}<\/p>\n<p>.sci-headline {\n  font-family: 'Barlow Condensed', sans-serif;\n  font-size: clamp(2rem, 5vw, 3.5rem);\n  font-weight: 900;\n  text-transform: uppercase;\n  color: #fff;\n  line-height: 1;\n}<\/p>\n<p>.sci-headline span { color: #d4f500; }<\/p>\n<p>.sci-sub {\n  font-size: .9rem;\n  color: #666;\n  margin-top: .6rem;\n  max-width: 500px;\n  margin-left: auto;\n  margin-right: auto;\n  line-height: 1.6;\n}<\/p>\n<p>.cards {\n  display: grid;\n  grid-template-columns: repeat(auto-fit, minmax(240px, 1fr));\n  gap: 1px;\n  background: #222;\n  border-radius: 10px;\n  overflow: hidden;\n  margin-bottom: 2rem;\n  max-width: 1300px;\n  margin-left: auto;\n  margin-right: auto;\n}<\/p>\n<p>.sci-card {\n  background: #1a1a1a;\n  padding: 1.75rem 1.5rem;\n  position: relative;\n  overflow: hidden;\n}<\/p>\n<p>.sci-card::before {\n  content: '';\n  position: absolute;\n  top: 0; left: 0; right: 0;\n  height: 3px;\n  background: #d4f500;\n  transform: scaleX(0);\n  transform-origin: left;\n  transition: transform .5s ease;\n}<\/p>\n<p>.sci-card.visible::before { transform: scaleX(1); }<\/p>\n<p>.icon-box {\n  width: 36px; height: 36px;\n  background: #222;\n  border-radius: 6px;\n  display: flex;\n  align-items: center;\n  justify-content: center;\n  margin-bottom: 1rem;\n}<\/p>\n<p>.icon-box svg {\n  width: 18px; height: 18px;\n  stroke: #d4f500;\n  fill: none;\n  stroke-width: 2;\n  stroke-linecap: round;\n  stroke-linejoin: round;\n}<\/p>\n<p>.sci-num {\n  font-family: 'Barlow Condensed', sans-serif;\n  font-size: 3rem;\n  font-weight: 900;\n  color: #d4f500;\n  line-height: 1;\n  margin-bottom: .3rem;\n}<\/p>\n<p>.sci-num .unit { font-size: 1.4rem; }<\/p>\n<p>.sci-claim {\n  font-size: .85rem;\n  color: #fff;\n  font-weight: 500;\n  margin-bottom: .4rem;\n  line-height: 1.4;\n}<\/p>\n<p>.sci-source {\n  font-size: .68rem;\n  color: #444;\n  text-transform: uppercase;\n  letter-spacing: .08em;\n  margin-bottom: .75rem;\n}<\/p>\n<p>.progress-label {\n  display: flex;\n  justify-content: space-between;\n  font-size: .65rem;\n  color: #555;\n  text-transform: uppercase;\n  letter-spacing: .08em;\n  margin-bottom: .35rem;\n}<\/p>\n<p>.progress-track {\n  background: #222;\n  border-radius: 2px;\n  height: 4px;\n  overflow: hidden;\n}<\/p>\n<p>.progress-fill {\n  height: 100%;\n  background: #d4f500;\n  border-radius: 2px;\n  width: 0;\n  transition: width 1.5s cubic-bezier(.4, 0, .2, 1);\n}<\/p>\n<p>.sci-card.visible .progress-fill { width: var(--pct); }<\/p>\n<p>.sci-divider {\n  border: none;\n  border-top: 1px solid #222;\n  margin: 2rem auto;\n  max-width: 1300px;\n}<\/p>\n<p>.sci-cta-row { text-align: center; padding-bottom: 1rem; }<\/p>\n<p>.sci-cta-text {\n  font-family: 'Barlow Condensed', sans-serif;\n  font-size: clamp(1.4rem, 3vw, 2rem);\n  font-weight: 900;\n  text-transform: uppercase;\n  color: #fff;\n  line-height: 1.1;\n}<\/p>\n<p>.sci-cta-text span { color: #d4f500; }<\/p>\n<p>@media (max-width: 600px) {\n  .cards { grid-template-columns: 1fr; }\n}\n<\/style>\n<div class=\"sci-wrap\">\n<div class=\"sci-top\">\n<p class=\"sci-eyebrow\">Backed by science<\/p>\n<h2 class=\"sci-headline\">What happens when you<br \/><span>show up 3x a week<\/span><\/h2>\n<p class=\"sci-sub\">Studies from the NSCA, NIH &amp; ACSM \u2014 this is what consistent training actually does to your body.<\/p>\n<\/p><\/div>\n<div class=\"cards\">\n<div class=\"sci-card\">\n<div class=\"icon-box\">\n        <svg viewBox=\"0 0 24 24\"><path d=\"M22 12h-4l-3 9L9 3l-3 9H2\"><\/path><\/svg>\n      <\/div>\n<div class=\"sci-num\"><span class=\"counter\" data-target=\"31\">0<\/span><span class=\"unit\">%<\/span><\/div>\n<p class=\"sci-claim\">Reduction in resting heart rate after just 8 weeks of consistent training<\/p>\n<p class=\"sci-source\">Source: American Heart Association<\/p>\n<div class=\"progress-label\"><span>Baseline<\/span><span>After 8 weeks<\/span><\/div>\n<div class=\"progress-track\">\n<div class=\"progress-fill\" style=\"--pct:31%\"><\/div>\n<\/div><\/div>\n<div class=\"sci-card\">\n<div class=\"icon-box\">\n        <svg viewBox=\"0 0 24 24\"><path d=\"M12 2l3.09 6.26L22 9.27l-5 4.87 1.18 6.88L12 17.77l-6.18 3.25L7 14.14 2 9.27l6.91-1.01L12 2z\"><\/path><\/svg>\n      <\/div>\n<div class=\"sci-num\"><span class=\"counter\" data-target=\"40\">0<\/span><span class=\"unit\">%<\/span><\/div>\n<p class=\"sci-claim\">More energy reported by people who train 3x per week vs those who don&#8217;t<\/p>\n<p class=\"sci-source\">Source: University of Georgia, 2008<\/p>\n<div class=\"progress-label\"><span>Sedentary<\/span><span>Active 3x\/wk<\/span><\/div>\n<div class=\"progress-track\">\n<div class=\"progress-fill\" style=\"--pct:40%\"><\/div>\n<\/div><\/div>\n<div class=\"sci-card\">\n<div class=\"icon-box\">\n        <svg viewBox=\"0 0 24 24\"><circle cx=\"12\" cy=\"12\" r=\"10\"><\/circle><polyline points=\"12 6 12 12 16 14\"><\/polyline><\/svg>\n      <\/div>\n<div class=\"sci-num\"><span class=\"counter\" data-target=\"3\">0<\/span><span class=\"unit\">x<\/span><\/div>\n<p class=\"sci-claim\">Per week is all it takes to see measurable strength and fat loss results within 6 weeks<\/p>\n<p class=\"sci-source\">Source: NSCA Strength &amp; Conditioning Journal<\/p>\n<div class=\"progress-label\"><span>1x\/wk<\/span><span>3x\/wk<\/span><\/div>\n<div class=\"progress-track\">\n<div class=\"progress-fill\" style=\"--pct:75%\"><\/div>\n<\/div><\/div>\n<div class=\"sci-card\">\n<div class=\"icon-box\">\n        <svg viewBox=\"0 0 24 24\"><path d=\"M17 21v-2a4 4 0 0 0-4-4H5a4 4 0 0 0-4 4v2\"><\/path><circle cx=\"9\" cy=\"7\" r=\"4\"><\/circle><path d=\"M23 21v-2a4 4 0 0 0-3-3.87\"><\/path><path d=\"M16 3.13a4 4 0 0 1 0 7.75\"><\/path><\/svg>\n      <\/div>\n<div class=\"sci-num\"><span class=\"counter\" data-target=\"58\">0<\/span><span class=\"unit\">%<\/span><\/div>\n<p class=\"sci-claim\">Of people with a structured plan stick to it past 3 months vs those without one<\/p>\n<p class=\"sci-source\">Source: Journal of Behavioral Medicine<\/p>\n<div class=\"progress-label\"><span>No plan<\/span><span>Structured plan<\/span><\/div>\n<div class=\"progress-track\">\n<div class=\"progress-fill\" style=\"--pct:58%\"><\/div>\n<\/div><\/div>\n<div class=\"sci-card\">\n<div class=\"icon-box\">\n        <svg viewBox=\"0 0 24 24\"><polyline points=\"23 6 13.5 15.5 8.5 10.5 1 18\"><\/polyline><polyline points=\"17 6 23 6 23 12\"><\/polyline><\/svg>\n      <\/div>\n<div class=\"sci-num\"><span class=\"counter\" data-target=\"1\">0<\/span><span class=\"unit\">lb<\/span><\/div>\n<p class=\"sci-claim\">Of pure fat loss per week is achievable with 3 workouts + basic nutrition \u2014 no extreme dieting<\/p>\n<p class=\"sci-source\">Source: NIH National Library of Medicine<\/p>\n<div class=\"progress-label\"><span>Week 1<\/span><span>Steady progress<\/span><\/div>\n<div class=\"progress-track\">\n<div class=\"progress-fill\" style=\"--pct:65%\"><\/div>\n<\/div><\/div>\n<div class=\"sci-card\">\n<div class=\"icon-box\">\n        <svg viewBox=\"0 0 24 24\"><path d=\"M12 22s8-4 8-10V5l-8-3-8 3v7c0 6 8 10 8 10z\"><\/path><\/svg>\n      <\/div>\n<div class=\"sci-num\"><span class=\"counter\" data-target=\"45\">0<\/span><span class=\"unit\">%<\/span><\/div>\n<p class=\"sci-claim\">Lower risk of anxiety and depression with regular strength training \u2014 proven across 33 clinical trials<\/p>\n<p class=\"sci-source\">Source: JAMA Psychiatry, 2018<\/p>\n<div class=\"progress-label\"><span>Inactive<\/span><span>Training regularly<\/span><\/div>\n<div class=\"progress-track\">\n<div class=\"progress-fill\" style=\"--pct:45%\"><\/div>\n<\/div><\/div>\n<\/p><\/div>\n<hr class=\"sci-divider\">\n<div class=\"sci-cta-row\">\n<p class=\"sci-cta-text\">The workouts below are <span>free.<\/span><br \/>The results are up to you.<\/p>\n<\/p><\/div>\n<\/div>\n<p><script>\nfunction animateCounter(el) {\n  const target = +el.dataset.target;\n  const dur = 1600;\n  const start = performance.now();\n  function tick(now) {\n    const p = Math.min((now - start) \/ dur, 1);\n    const ease = 1 - Math.pow(1 - p, 3);\n    el.textContent = Math.round(ease * target);\n    if (p < 1) requestAnimationFrame(tick);\n  }\n  requestAnimationFrame(tick);\n}\n\nconst cards = document.querySelectorAll('.sci-card');\nconst obs = new IntersectionObserver(entries => {\n  entries.forEach(e => {\n    if (e.isIntersecting) {\n      e.target.classList.add('visible');\n      const counter = e.target.querySelector('.counter');\n      if (counter) animateCounter(counter);\n      obs.unobserve(e.target);\n    }\n  });\n}, { threshold: 0.2 });<\/p>\n<p>cards.forEach(c => obs.observe(c));\n<\/script><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section id=\"dCwVooRmCVIL_dCwVooRmCVIL\" class=\"brz-section brz-css-d-section brz-css-azpg3p\">\n<div class=\"brz-section__content brz-section--boxed brz-css-d-sectionitem-bg brz-css-3i2kzb\" data-brz-custom-id=\"gq4jg7atnX8W\">\n<div class=\"brz-bg\">\n<div class=\"brz-bg-color\"><\/div>\n<\/div>\n<div class=\"brz-container brz-css-d-sectionitem-container brz-css-1o8355j\">\n<div id=\"\" class=\"brz-css-d-wrapper brz-css-161saem brz-wrapper\">\n<div class=\"brz-wp-shortcode brz-css-d-wpcustomshortcode brz-css-m997hd\" data-brz-custom-id=\"i0TUamGl1pBi\">\n<div>\n<p><meta charset=\"UTF-8\"><br \/>\n<meta name=\"viewport\" content=\"width=device-width, initial-scale=1.0\"><br \/>\n<title>Free Workouts \u2014 All4Fit | Coach Karl<\/title>\n<link href=\"https:\/\/fonts.googleapis.com\/css2?family=Barlow+Condensed:wght@700;800;900&amp;family=Barlow:wght@400;500;600&amp;display=swap\" rel=\"stylesheet\">\n<style>\n*, *::before, *::after { box-sizing: border-box; margin: 0; padding: 0; }<\/p>\n<p>:root {\n  --yellow: #d4f500;\n  --dark: #111;\n  --card: #1a1a1a;\n  --border: #2a2a2a;\n  --muted: #777;\n  --white: #fff;\n}<\/p>\n<p>body {\n  background: var(--dark);\n  font-family: 'Barlow', sans-serif;\n  color: var(--white);\n  overflow-x: hidden;\n}<\/p>\n<p>\/* \u2500\u2500 Header \u2500\u2500 *\/\n.page-header {\n  text-align: center;\n  padding: 5rem 2rem 3rem;\n  border-bottom: 1px solid var(--border);\n}<\/p>\n<p>.eyebrow {\n  font-family: 'Barlow Condensed', sans-serif;\n  font-size: 12px;\n  letter-spacing: 0.2em;\n  text-transform: uppercase;\n  color: var(--yellow);\n  font-weight: 700;\n  margin-bottom: 0.75rem;\n}<\/p>\n<p>.page-title {\n  font-family: 'Barlow Condensed', sans-serif;\n  font-size: clamp(3rem, 8vw, 6rem);\n  font-weight: 900;\n  text-transform: uppercase;\n  line-height: 0.95;\n  margin-bottom: 1rem;\n}<\/p>\n<p>.page-title span { color: var(--yellow); }<\/p>\n<p>.page-sub {\n  font-size: 1rem;\n  color: var(--muted);\n  max-width: 480px;\n  margin: 0 auto 2rem;\n  line-height: 1.6;\n}<\/p>\n<p>\/* Count badge *\/\n.video-count {\n  display: inline-block;\n  background: var(--border);\n  color: var(--yellow);\n  font-family: 'Barlow Condensed', sans-serif;\n  font-size: 0.85rem;\n  font-weight: 700;\n  letter-spacing: 0.1em;\n  text-transform: uppercase;\n  padding: 6px 16px;\n  border-radius: 20px;\n}<\/p>\n<p>\/* \u2500\u2500 Filter bar \u2500\u2500 *\/\n.filter-bar {\n  display: flex;\n  flex-wrap: wrap;\n  gap: 10px;\n  justify-content: center;\n  padding: 2rem 2rem 0;\n}<\/p>\n<p>.filter-btn {\n  font-family: 'Barlow Condensed', sans-serif;\n  font-size: 0.8rem;\n  font-weight: 700;\n  letter-spacing: 0.1em;\n  text-transform: uppercase;\n  background: none;\n  border: 1px solid var(--border);\n  color: var(--muted);\n  padding: 8px 18px;\n  border-radius: 4px;\n  cursor: pointer;\n  transition: all 0.2s;\n}<\/p>\n<p>.filter-btn:hover {\n  border-color: var(--yellow);\n  color: var(--yellow);\n}<\/p>\n<p>.filter-btn.active {\n  background: var(--yellow);\n  border-color: var(--yellow);\n  color: #000;\n}<\/p>\n<p>\/* Search *\/\n.search-wrap {\n  display: flex;\n  justify-content: center;\n  padding: 1.25rem 2rem 0;\n}<\/p>\n<p>.search-input {\n  background: var(--card);\n  border: 1px solid var(--border);\n  color: var(--white);\n  font-family: 'Barlow', sans-serif;\n  font-size: 0.9rem;\n  padding: 10px 16px;\n  border-radius: 6px;\n  width: 100%;\n  max-width: 400px;\n  outline: none;\n  transition: border-color 0.2s;\n}<\/p>\n<p>.search-input::placeholder { color: var(--muted); }\n.search-input:focus { border-color: var(--yellow); }<\/p>\n<p>\/* Results count *\/\n.results-line {\n  text-align: center;\n  font-size: 0.8rem;\n  color: var(--muted);\n  padding: 1.25rem 2rem 0;\n  font-family: 'Barlow Condensed', sans-serif;\n  letter-spacing: 0.08em;\n  text-transform: uppercase;\n}<\/p>\n<p>\/* \u2500\u2500 Grid \u2500\u2500 *\/\n.video-grid {\n  display: grid;\n  grid-template-columns: repeat(auto-fill, minmax(300px, 1fr));\n  gap: 20px;\n  padding: 2rem;\n  max-width: 1400px;\n  margin: 0 auto;\n}<\/p>\n<p>\/* \u2500\u2500 Video card \u2500\u2500 *\/\n.video-card {\n  background: var(--card);\n  border: 1px solid var(--border);\n  border-radius: 10px;\n  overflow: hidden;\n  transition: border-color 0.25s, transform 0.25s;\n  display: flex;\n  flex-direction: column;\n}<\/p>\n<p>.video-card:hover {\n  border-color: #444;\n  transform: translateY(-3px);\n}<\/p>\n<p>.video-card.hidden { display: none; }<\/p>\n<p>\/* Thumbnail wrapper *\/\n.thumb-wrap {\n  position: relative;\n  width: 100%;\n  padding-top: 56.25%;\n  background: #000;\n  cursor: pointer;\n  overflow: hidden;\n}<\/p>\n<p>.thumb-wrap img {\n  position: absolute;\n  top: 0; left: 0;\n  width: 100%; height: 100%;\n  object-fit: cover;\n  display: block;\n  transition: transform 0.3s;\n}<\/p>\n<p>.video-card:hover .thumb-wrap img { transform: scale(1.04); }<\/p>\n<p>\/* Play button *\/\n.play-btn {\n  position: absolute;\n  top: 50%; left: 50%;\n  transform: translate(-50%, -50%);\n  width: 52px; height: 52px;\n  background: var(--yellow);\n  border-radius: 50%;\n  display: flex;\n  align-items: center;\n  justify-content: center;\n  transition: transform 0.2s, opacity 0.2s;\n  z-index: 2;\n}<\/p>\n<p>.play-btn svg {\n  width: 20px; height: 20px;\n  fill: #000;\n  margin-left: 3px;\n}<\/p>\n<p>.thumb-wrap:hover .play-btn { transform: translate(-50%, -50%) scale(1.12); }<\/p>\n<p>\/* Embedded iframe (hidden until clicked) *\/\n.video-iframe {\n  position: absolute;\n  top: 0; left: 0;\n  width: 100%; height: 100%;\n  border: none;\n  display: none;\n  z-index: 3;\n}<\/p>\n<p>\/* Category tag *\/\n.cat-tag {\n  position: absolute;\n  top: 10px; left: 10px;\n  font-family: 'Barlow Condensed', sans-serif;\n  font-size: 10px;\n  font-weight: 700;\n  letter-spacing: 0.12em;\n  text-transform: uppercase;\n  padding: 3px 8px;\n  border-radius: 3px;\n  z-index: 2;\n}<\/p>\n<p>\/* Card body *\/\n.card-body {\n  padding: 1rem 1.1rem 1.25rem;\n  flex: 1;\n  display: flex;\n  flex-direction: column;\n  gap: 0.5rem;\n}<\/p>\n<p>.card-title {\n  font-family: 'Barlow Condensed', sans-serif;\n  font-size: 1rem;\n  font-weight: 800;\n  text-transform: uppercase;\n  letter-spacing: 0.04em;\n  color: var(--white);\n  line-height: 1.2;\n}<\/p>\n<p>.card-meta {\n  font-size: 0.72rem;\n  color: var(--muted);\n  text-transform: uppercase;\n  letter-spacing: 0.08em;\n  font-weight: 600;\n}<\/p>\n<p>\/* Category colors *\/\n.cat-workout   { background: rgba(212,245,0,0.15); color: var(--yellow); }\n.cat-nutrition { background: rgba(255,160,50,0.15); color: #ffa032; }\n.cat-mindset   { background: rgba(100,180,255,0.15); color: #64b4ff; }\n.cat-tips      { background: rgba(180,100,255,0.15); color: #b464ff; }<\/p>\n<p>\/* \u2500\u2500 Bottom CTA \u2500\u2500 *\/\n.bottom-cta {\n  text-align: center;\n  padding: 4rem 2rem 5rem;\n  border-top: 1px solid var(--border);\n  margin-top: 2rem;\n}<\/p>\n<p>.bottom-cta .eyebrow { margin-bottom: 1rem; }<\/p>\n<p>.bottom-cta h2 {\n  font-family: 'Barlow Condensed', sans-serif;\n  font-size: clamp(2rem, 5vw, 3.5rem);\n  font-weight: 900;\n  text-transform: uppercase;\n  color: var(--white);\n  margin-bottom: 1rem;\n  line-height: 1;\n}<\/p>\n<p>.bottom-cta h2 span { color: var(--yellow); }<\/p>\n<p>.bottom-cta p {\n  color: var(--muted);\n  font-size: 1rem;\n  max-width: 440px;\n  margin: 0 auto 2rem;\n  line-height: 1.6;\n}<\/p>\n<p>.yt-link {\n  display: inline-flex;\n  align-items: center;\n  gap: 8px;\n  font-family: 'Barlow Condensed', sans-serif;\n  font-size: 0.9rem;\n  font-weight: 700;\n  letter-spacing: 0.1em;\n  text-transform: uppercase;\n  color: var(--muted);\n  text-decoration: none;\n  border: 1px solid var(--border);\n  padding: 10px 20px;\n  border-radius: 6px;\n  margin-top: 1rem;\n  transition: border-color 0.2s, color 0.2s;\n}<\/p>\n<p>.yt-link:hover { border-color: #ff0000; color: #ff4444; }<\/p>\n<p>.yt-link svg { width: 18px; height: 18px; fill: currentColor; }<\/p>\n<p>.cta-btn-big {\n  display: inline-flex;\n  align-items: center;\n  gap: 10px;\n  font-family: 'Barlow Condensed', sans-serif;\n  font-size: 1.1rem;\n  font-weight: 900;\n  text-transform: uppercase;\n  letter-spacing: 0.1em;\n  background: var(--yellow);\n  color: #000;\n  padding: 1.1rem 2.4rem;\n  border-radius: 50px;\n  text-decoration: none;\n  transition: opacity 0.2s, transform 0.15s;\n}<\/p>\n<p>.cta-btn-big:hover { opacity: 0.85; transform: translateY(-2px); }<\/p>\n<p>.btn-row {\n  display: flex;\n  flex-wrap: wrap;\n  gap: 12px;\n  justify-content: center;\n  align-items: center;\n}<\/p>\n<p>@media (max-width: 600px) {\n  .video-grid { grid-template-columns: 1fr; padding: 1rem; }\n}\n<\/style>\n<p><!-- Header --><\/p>\n<div class=\"page-header\">\n<p class=\"eyebrow\">Dumbbell only \u00b7 No gym needed<\/p>\n<h1 class=\"page-title\">Free <span>Workouts<\/span><\/h1>\n<p class=\"page-sub\">Real workouts from Coach Karl \u2014 free for everyone. No equipment needed except dumbbells. Pick a category and get to work.<\/p>\n<div style=\"display:inline-flex;align-items:center;gap:10px;flex-wrap:wrap;justify-content:center;\">\n    <span class=\"video-count\" id=\"totalCount\">80 free videos<\/span><br \/>\n    <a href=\"https:\/\/www.youtube.com\/@Fitness-Is-Simple\" target=\"_blank\" rel=\"noopener\" style=\"display:inline-flex;align-items:center;gap:7px;background:#1a1a1a;border:1px solid #2a2a2a;color:#aaa;font-family:'Barlow Condensed',sans-serif;font-size:0.75rem;font-weight:700;letter-spacing:0.1em;text-transform:uppercase;padding:6px 14px;border-radius:20px;text-decoration:none;transition:border-color 0.2s,color 0.2s;\" onmouseover=\"this.style.borderColor='#ff4444';this.style.color='#ff4444'\" onmouseout=\"this.style.borderColor='#2a2a2a';this.style.color='#aaa'\"><br \/>\n      <svg width=\"14\" height=\"14\" viewBox=\"0 0 24 24\" fill=\"currentColor\"><path d=\"M23.5 6.2s-.3-2-1.2-2.8c-1.1-1.2-2.4-1.2-3-1.3C16.6 2 12 2 12 2s-4.6 0-7.4.2c-.6.1-1.9.1-3 1.3C.7 4.2.4 6.2.4 6.2S0 8.5 0 10.8v2.1c0 2.3.4 4.6.4 4.6s.3 2 1.2 2.8c1.1 1.2 2.6 1.1 3.2 1.2C6.7 21.7 12 21.8 12 21.8s4.6 0 7.4-.3c.6-.1 1.9-.1 3-1.3.9-.8 1.2-2.8 1.2-2.8s.4-2.3.4-4.6v-2c0-2.3-.5-4.6-.5-4.6zM9.7 15.5V8.4l8 3.6-8 3.5z\"><\/path><\/svg><br \/>\n      Follow for more<br \/>\n    <\/a>\n  <\/div>\n<\/div>\n<p><!-- Search + Filters --><\/p>\n<div class=\"search-wrap\">\n  <input class=\"search-input\" type=\"text\" id=\"searchInput\" placeholder=\"Search workouts...\">\n<\/div>\n<div class=\"filter-bar\">\n  <button class=\"filter-btn active\" data-filter=\"all\">All Videos<\/button><br \/>\n  <button class=\"filter-btn\" data-filter=\"workout\">Workouts<\/button><br \/>\n  <button class=\"filter-btn\" data-filter=\"nutrition\">Nutrition<\/button><br \/>\n  <button class=\"filter-btn\" data-filter=\"tips\">Tips &amp; Mindset<\/button>\n<\/div>\n<p class=\"results-line\" id=\"resultsLine\">Showing all videos<\/p>\n<p><!-- Grid --><\/p>\n<div class=\"video-grid\" id=\"videoGrid\"><\/div>\n<p><!-- Bottom CTA --><\/p>\n<div class=\"bottom-cta\">\n<p class=\"eyebrow\">Want a plan built for you?<\/p>\n<h2>These workouts are <span>just the start<\/span><\/h2>\n<p>Free workouts give you the moves. Coaching gives you the plan, the nutrition, the accountability \u2014 everything that actually gets you results.<\/p>\n<div class=\"btn-row\">\n    <a href=\"https:\/\/calendly.com\/karlmerg\/all4fit\" class=\"cta-btn-big\" target=\"_blank\" rel=\"noopener\">Book a call now \u2192<\/a><br \/>\n    <a href=\"https:\/\/www.youtube.com\/@Fitness-Is-Simple\" class=\"yt-link\" target=\"_blank\" rel=\"noopener\"><br \/>\n      <svg viewBox=\"0 0 24 24\"><path d=\"M23.5 6.2s-.3-2-1.2-2.8c-1.1-1.2-2.4-1.2-3-1.3C16.6 2 12 2 12 2s-4.6 0-7.4.2c-.6.1-1.9.1-3 1.3C.7 4.2.4 6.2.4 6.2S0 8.5 0 10.8v2.1c0 2.3.4 4.6.4 4.6s.3 2 1.2 2.8c1.1 1.2 2.6 1.1 3.2 1.2C6.7 21.7 12 21.8 12 21.8s4.6 0 7.4-.3c.6-.1 1.9-.1 3-1.3.9-.8 1.2-2.8 1.2-2.8s.4-2.3.4-4.6v-2c0-2.3-.5-4.6-.5-4.6zM9.7 15.5V8.4l8 3.6-8 3.5z\"><\/path><\/svg><br \/>\n      See all videos on YouTube<br \/>\n    <\/a>\n  <\/div>\n<\/div>\n<p><script>\nconst videos = [\n  { id: 'M-wht8qTAE8', title: 'Dumbbell Only Back Shoulder Biceps Workout', cat: 'workout', tags: 'back shoulder bicep dumbbell' },\n  { id: 'Quf0LrZ0ZKY', title: 'Strength Training Workout Dumbbell Only!', cat: 'workout', tags: 'strength dumbbell' },\n  { id: 'yDLf-hUigsg', title: 'Leg Day Workout with Dumbbells ONLY!', cat: 'workout', tags: 'leg dumbbell' },\n  { id: '63cMlxmGMlg', title: 'Dumbbell Workout \u2014 Back, Shoulders & Biceps', cat: 'workout', tags: 'back shoulder bicep dumbbell' },\n  { id: 'KBOfMLDAHTg', title: 'Full Body Workout', cat: 'workout', tags: 'full body' },\n  { id: '5seLmABIcMc', title: 'Chest and Triceps Workout: Sets, Reps & Rest Periods Explained', cat: 'workout', tags: 'chest tricep' },\n  { id: 'b0x-2wB8D1E', title: '2 Eating Rules That Keep Me in Shape Year-Round', cat: 'nutrition', tags: 'eating nutrition diet' },\n  { id: '1b5Wl_39Inw', title: 'Stop Overcomplicating Leg Day \u2014 Do This Instead', cat: 'tips', tags: 'leg tips' },\n  { id: 'dKLwuW5fuoY', title: 'Complete Dumbbell Leg Day Workout for Lower Body Growth', cat: 'workout', tags: 'leg dumbbell lower body' },\n  { id: 't4N8s3Dmmkg', title: \"Why You're Not Seeing Results in the Gym (4 Things You Must Fix)\", cat: 'tips', tags: 'results tips mindset' },\n  { id: 'Dfu7tyVPVp0', title: 'At Home Upper Body Workout with Dumbbells and Bodyweight', cat: 'workout', tags: 'upper body dumbbell home' },\n  { id: 'gPIXrcew3L0', title: 'Dumbbell-Only Leg Workout (How I Train)', cat: 'workout', tags: 'leg dumbbell' },\n  { id: 'cQCFQJmMpcA', title: 'Leg Day With Dumbbells', cat: 'workout', tags: 'leg dumbbell' },\n  { id: 'b8yPslwo_6U', title: 'Upper Body Strength With Dumbbells', cat: 'workout', tags: 'upper body dumbbell strength' },\n  { id: 'PUajXUV-46E', title: '20 Minute Upper Body Workout for Chest, Shoulders and Arms', cat: 'workout', tags: 'upper body chest shoulder arm 20 min' },\n  { id: 'y_mBucJCI-U', title: 'Full Body Kettlebell Workout', cat: 'workout', tags: 'full body kettlebell' },\n  { id: 'ygVlSELZvwc', title: 'Upper & Core Workout: Dumbbells Only', cat: 'workout', tags: 'upper core dumbbell' },\n  { id: 'M5WFNQ8Syvs', title: 'Hitting Your Health Goals Is Easy. Keeping Them Is the Challenge', cat: 'tips', tags: 'goals mindset tips' },\n  { id: '77WSTj4It6s', title: 'Upper Body Workout Routine for Growth', cat: 'workout', tags: 'upper body growth' },\n  { id: 'Ke92fKfmNvc', title: 'Tips to Grow Your Legs \u2014 Even After Injuries', cat: 'tips', tags: 'leg tips injury' },\n  { id: 'prUBuOzL-gE', title: 'Programming for Upper Body Gains!', cat: 'tips', tags: 'upper body programming tips' },\n  { id: 'Gv21R6g1kBI', title: 'How to Hit 200g of Protein a Day for Fat Loss', cat: 'nutrition', tags: 'protein nutrition fat loss' },\n  { id: '-gzBSGTLDD0', title: 'The One Thing That Changed Everything for Me (Client Dropped 13 lbs in 7 Days)', cat: 'tips', tags: 'fat loss tips results' },\n  { id: 'XhRneZL7g6w', title: 'How I Stay Consistent Even on Lazy Days \u2014 Gym & Food', cat: 'tips', tags: 'consistency mindset' },\n  { id: 'BiSFWF01EOI', title: 'I Needed to Grow \u2014 So I Got Serious With Training and Meal Prep', cat: 'nutrition', tags: 'meal prep nutrition mindset' },\n  { id: '_iZOJp8h0uw', title: 'How I Stay Lean Without Giving Up Flavor', cat: 'nutrition', tags: 'lean nutrition flavor diet' },\n  { id: 'dzaJob_8iAo', title: 'How I Stay LEAN and Athletic: Full Day in My Routine', cat: 'nutrition', tags: 'lean athletic routine' },\n  { id: 'vj6SVLa-9Tw', title: 'No Guesswork Needed for Fat Loss: The Routine I Follow', cat: 'tips', tags: 'fat loss routine tips' },\n  { id: 'rzNhfA37ZUo', title: 'This Routine Is Helping Me Get Bigger and Leaner \u2014 Leg Day + Meals', cat: 'nutrition', tags: 'leg meals routine' },\n  { id: 'Rw2zJR2gCr8', title: 'How to Eat to Shed Fat Fast (No Starving, No Crazy Cardio)', cat: 'nutrition', tags: 'fat loss eating diet cardio' },\n  { id: 'mg8GzirFkBo', title: \"If You've Ever Hated Meal Prep, Watch This\", cat: 'nutrition', tags: 'meal prep nutrition' },\n  { id: 'XmuuDA07DMM', title: 'Full Body Fat Loss at Home \u2014 Feel Like an Athlete Again', cat: 'workout', tags: 'full body fat loss home' },\n  { id: 'Jcbc4pHDP50', title: 'Burn Fat Fast, Keep It Off Forever \u2014 Without Hating Your Life', cat: 'tips', tags: 'fat loss tips lifestyle' },\n  { id: 'ucm5OQUh5cg', title: 'He Lost 40 lbs Despite Struggling with Food \u2014 Here's How You Can Too', cat: 'tips', tags: 'fat loss food mindset' },\n  { id: 'IVtaLRdW3OE', title: 'Why Strength Training After 30 Changes Everything (Fat Loss, Aging, Energy)', cat: 'tips', tags: 'strength training 30 aging fat loss' },\n  { id: 'kpgZ834154c', title: 'How Nicole Lost 200 Pounds at 45 as a Single Mom \u2014 No Excuses, Just Results', cat: 'tips', tags: 'transformation results motivation' },\n  { id: 'k48X6QCEqpE', title: \"Self-Sabotage Is Killing Your Progress \u2014 Here's the Fix\", cat: 'tips', tags: 'mindset self sabotage progress' },\n  { id: 'U3Z86FljaxM', title: \"The #1 Thing I Teach Everyone Over 30 \u2014 And It's Not Dieting\", cat: 'tips', tags: 'over 30 tips mindset' },\n  { id: 'AoMIqeR5DiU', title: 'How to Eat for Fast BUT Sustainable Weight Loss', cat: 'nutrition', tags: 'weight loss eating sustainable' },\n  { id: 'OPQBs8uz53M', title: 'Eating for Weight Loss', cat: 'nutrition', tags: 'weight loss eating nutrition' },\n  { id: 'LlOxnL6ussQ', title: 'Why Most People Struggle With Food', cat: 'nutrition', tags: 'food nutrition struggle' },\n  { id: 'awcY4EciUNI', title: 'How to Fix Your Eating to Change Your Life', cat: 'nutrition', tags: 'eating fix nutrition life' },\n  { id: 'f6dnnFkA0yM', title: \"Can't Win with Food & Weight? Here's a Solution!\", cat: 'nutrition', tags: 'food weight solution' },\n  { id: 'FEGEDZNj6MI', title: 'What Does Healthy Look Like to You?', cat: 'tips', tags: 'healthy mindset lifestyle' },\n  { id: '5CptKgQ0Po0', title: 'Why Your Gym Goals Keep Slipping Away \u2014 The Missing Key', cat: 'tips', tags: 'goals mindset gym' },\n  { id: 'p9TVcQdpx_E', title: 'Boost Your Confidence with Just Two Words!', cat: 'tips', tags: 'confidence mindset' },\n  { id: 'gGFbGAocQyo', title: '20-Min Full Body Kettlebell Workout You Can Do Anywhere', cat: 'workout', tags: 'kettlebell full body 20 min' },\n  { id: 'ZBdAyHj6fhA', title: 'Ultimate 20 Min Medicine Ball HIIT Workout', cat: 'workout', tags: 'medicine ball hiit 20 min' },\n  { id: 'kTpQa_9rELQ', title: 'Grow Your Muscles Fast with This Simple Trick!', cat: 'tips', tags: 'muscle growth tips' },\n  { id: 'U1oUUnD5fxE', title: 'How to Boost Your Gym Confidence Instantly!', cat: 'tips', tags: 'confidence gym mindset' },\n  { id: 'w3vRwhc0LaM', title: 'The Key to Understanding Muscle Growth', cat: 'tips', tags: 'muscle growth tips' },\n  { id: 'IP7js0HYACE', title: '20 Min Home Lower Body Workout', cat: 'workout', tags: 'lower body home 20 min' },\n  { id: 'qv1NYaUXGbA', title: 'The Best Upper Body Workout (Shoulders, Biceps & Triceps)', cat: 'workout', tags: 'upper body shoulder bicep tricep' },\n  { id: 'nLKNGnx4NVI', title: 'The Best Full Body Workout (Shoulders, Arms, Back, Legs & Cardio)', cat: 'workout', tags: 'full body cardio' },\n  { id: '9WEvYQjXNbk', title: '30 Min Lower Body Strength Workout (Quads, Calves, Hamstrings & Glutes)', cat: 'workout', tags: 'lower body quads calves hamstrings glutes 30 min' },\n  { id: 'Eej384op8TU', title: 'Mobilize Those Tight Hips! (Midday Stretch)', cat: 'workout', tags: 'hips stretch mobility' },\n  { id: 'EoZsQU2JvCU', title: 'Fix Skinny Fat Now With These Simple Tricks!', cat: 'tips', tags: 'skinny fat tips body recomp' },\n  { id: '6DN2sXtOZ4M', title: '12-Minute Core Strength Workout (No Equipment)', cat: 'workout', tags: 'core abs 12 min no equipment' },\n  { id: 'RrjgeGh4NaU', title: 'Losing Body Fat Made Super Easy!', cat: 'tips', tags: 'fat loss tips easy' },\n  { id: 'p_FxFmnm2F4', title: '20 Minute Lower Body & Abs Strength Workout [Dumbbells or Bodyweight]', cat: 'workout', tags: 'lower body abs 20 min dumbbell' },\n  { id: 'jdgQ1hvNfzY', title: 'How to Build Your Chest Quickly', cat: 'tips', tags: 'chest build tips' },\n  { id: 'O5OjmSzKp_I', title: '12 Min Full Body Workout with Dumbbells', cat: 'workout', tags: 'full body dumbbell 12 min' },\n  { id: 'yiHFSelZqTU', title: 'I Went From Skinny Fat to Shredded \u2014 The Habits I Follow', cat: 'tips', tags: 'skinny fat shredded habits' },\n  { id: 'bEbjQPrtISQ', title: '30 Minute Hard Upper Body Workout with Dumbbells', cat: 'workout', tags: 'upper body dumbbell 30 min hard' },\n  { id: 'q8LL4uwCspA', title: '20 Min Chest and Triceps Workout with Dumbbells', cat: 'workout', tags: 'chest tricep dumbbell 20 min' },\n  { id: 's5ozjVdsYrQ', title: '12 Min Stronger Abs Workout (No Equipment)', cat: 'workout', tags: 'abs core 12 min no equipment' },\n  { id: 'dXpdpWHFl0A', title: 'The Best 12-Min Core Strengthening Workout', cat: 'workout', tags: 'core abs 12 min' },\n  { id: 'LpOZj8LfuxE', title: '20 Minute Dumbbell Back and Biceps Workout at Home', cat: 'workout', tags: 'back bicep dumbbell 20 min home' },\n  { id: '2fSbr618YOw', title: '20 Min Bodyweight Lower Body Workout \u2014 Full Body Cardio, No Equipment', cat: 'workout', tags: 'lower body bodyweight cardio 20 min no equipment' },\n  { id: 'jjzawYE__UY', title: 'Full Body Live Workout', cat: 'workout', tags: 'full body live' },\n  { id: 'q9FYxz-Uk7Q', title: '25 Min Upper Body Workout with Cues', cat: 'workout', tags: 'upper body 25 min cues' },\n  { id: 'IW8ZkH7vfIw', title: 'Live Workout \u2014 Full Body', cat: 'workout', tags: 'full body live' },\n  { id: 'NBtQcQfo_44', title: '20 Min Full Body Burner', cat: 'workout', tags: 'full body 20 min' },\n  { id: 'yGK3kYFSQkM', title: '25 Min Upper Body and Core with Modifications', cat: 'workout', tags: 'upper body core 25 min modifications' },\n  { id: 'ceu71C_cwzw', title: 'Upper Body Workout \u2014 Follow Along', cat: 'workout', tags: 'upper body follow along' },\n  { id: 'wPjLiFCvDVw', title: '25 Min Bodyweight Only At Home Workout', cat: 'workout', tags: 'bodyweight home 25 min' },\n  { id: 'AYEbEOPy1ls', title: 'How to Build Muscle Fast!', cat: 'tips', tags: 'muscle build fast tips' },\n  { id: 'VJsNSABEmbE', title: 'Growing Muscle Faster \u2014 Simple Tips', cat: 'tips', tags: 'muscle growth tips simple' },\n];<\/p>\n<p>const catLabels = { workout: 'Workout', nutrition: 'Nutrition', tips: 'Tips' };\nconst catClass  = { workout: 'cat-workout', nutrition: 'cat-nutrition', tips: 'cat-tips' };<\/p>\n<p>function getThumb(id) {\n  return `https:\/\/img.youtube.com\/vi\/${id}\/mqdefault.jpg`;\n}<\/p>\n<p>function buildCards() {\n  const grid = document.getElementById('videoGrid');\n  grid.innerHTML = '';\n  videos.forEach((v, i) => {\n    const card = document.createElement('div');\n    card.className = 'video-card';\n    card.dataset.cat = v.cat;\n    card.dataset.tags = (v.title + ' ' + v.tags).toLowerCase();\n    card.innerHTML = `<\/p>\n<div class=\"thumb-wrap\" onclick=\"playVideo(this, '${v.id}')\">\n        <img decoding=\"async\" src=\"${getThumb(v.id)}\" alt=\"${v.title}\" loading=\"lazy\">\n        <span class=\"cat-tag ${catClass[v.cat]}\">${catLabels[v.cat]}<\/span><\/p>\n<div class=\"play-btn\">\n          <svg viewBox=\"0 0 24 24\"><polygon points=\"5,3 19,12 5,21\"\/><\/svg>\n        <\/div>\n<p>        <iframe class=\"video-iframe\" allowfullscreen allow=\"autoplay; encrypted-media\"><\/iframe>\n      <\/div>\n<div class=\"card-body\">\n<p class=\"card-title\">${v.title}<\/p>\n<p class=\"card-meta\">Coach Karl \u00b7 All4Fit<\/p>\n<\/p><\/div>\n<p>    `;\n    grid.appendChild(card);\n  });\n  updateCount();\n}<\/p>\n<p>function playVideo(wrap, id) {\n  const iframe = wrap.querySelector('.video-iframe');\n  const img    = wrap.querySelector('img');\n  const btn    = wrap.querySelector('.play-btn');\n  iframe.src = `https:\/\/www.youtube.com\/embed\/${id}?autoplay=1&rel=0`;\n  iframe.style.display = 'block';\n  img.style.display = 'none';\n  btn.style.display = 'none';\n}<\/p>\n<p>let activeFilter = 'all';<\/p>\n<p>document.querySelectorAll('.filter-btn').forEach(btn => {\n  btn.addEventListener('click', () => {\n    document.querySelectorAll('.filter-btn').forEach(b => b.classList.remove('active'));\n    btn.classList.add('active');\n    activeFilter = btn.dataset.filter;\n    applyFilters();\n  });\n});<\/p>\n<p>document.getElementById('searchInput').addEventListener('input', applyFilters);<\/p>\n<p>function applyFilters() {\n  const q = document.getElementById('searchInput').value.toLowerCase().trim();\n  const cards = document.querySelectorAll('.video-card');\n  let visible = 0;\n  cards.forEach(card => {\n    const catMatch = activeFilter === 'all' || card.dataset.cat === activeFilter;\n    const searchMatch = !q || card.dataset.tags.includes(q);\n    const show = catMatch && searchMatch;\n    card.classList.toggle('hidden', !show);\n    if (show) visible++;\n  });\n  updateCount(visible, q || activeFilter !== 'all');\n}<\/p>\n<p>function updateCount(visible, filtered) {\n  const total = videos.length;\n  const line = document.getElementById('resultsLine');\n  if (!filtered) {\n    line.textContent = `Showing all ${total} videos`;\n    document.getElementById('totalCount').textContent = `${total} free videos`;\n  } else {\n    line.textContent = `Showing ${visible} of ${total} videos`;\n  }\n}<\/p>\n<p>buildCards();\n<\/script><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section id=\"pggiObD6_4ji_pggiObD6_4ji\" class=\"brz-section brz-css-d-section brz-css-1h5dxx7\">\n<div class=\"brz-section__content brz-section--boxed brz-css-d-sectionitem-bg brz-css-1826pf3\" data-brz-custom-id=\"iEJZUKJ_1a1O\">\n<div class=\"brz-container brz-css-d-sectionitem-container brz-css-16qamin\">\n<div id=\"\" class=\"brz-css-d-wrapper brz-css-qayjmn brz-wrapper\">\n<div class=\"brz-wp-shortcode brz-css-d-wpcustomshortcode brz-css-1k57abg\" data-brz-custom-id=\"jG5PoMNujO56\">\n<div>\n<p><meta charset=\"UTF-8\"><br \/>\n<meta name=\"viewport\" content=\"width=device-width, initial-scale=1.0\"><br \/>\n<title>Coach Karl&#8217;s Equipment \u2014 All4Fit<\/title>\n<link href=\"https:\/\/fonts.googleapis.com\/css2?family=Barlow+Condensed:wght@700;800;900&amp;family=Barlow:wght@400;500;600&amp;display=swap\" rel=\"stylesheet\">\n<style>\n*, *::before, *::after { box-sizing: border-box; margin: 0; padding: 0; }\nbody { background: #111; }<\/p>\n<p>.gear-section {\n  background: #111;\n  padding: 4rem 2rem 5rem;\n  font-family: 'Barlow', sans-serif;\n}<\/p>\n<p>.gear-header {\n  text-align: center;\n  margin-bottom: 3rem;\n}<\/p>\n<p>.gear-eyebrow {\n  font-family: 'Barlow Condensed', sans-serif;\n  font-size: 12px;\n  letter-spacing: .2em;\n  text-transform: uppercase;\n  color: #d4f500;\n  font-weight: 700;\n  margin-bottom: .6rem;\n}<\/p>\n<p>.gear-headline {\n  font-family: 'Barlow Condensed', sans-serif;\n  font-size: clamp(2.2rem, 5vw, 4rem);\n  font-weight: 900;\n  text-transform: uppercase;\n  color: #fff;\n  line-height: 1;\n  margin-bottom: .75rem;\n}<\/p>\n<p>.gear-headline span { color: #d4f500; }<\/p>\n<p>.gear-sub {\n  font-size: .95rem;\n  color: #666;\n  max-width: 460px;\n  margin: 0 auto;\n  line-height: 1.6;\n}<\/p>\n<p>\/* Affiliate disclaimer *\/\n.affiliate-note {\n  display: inline-flex;\n  align-items: center;\n  gap: 6px;\n  background: #1a1a1a;\n  border: 1px solid #2a2a2a;\n  border-radius: 20px;\n  font-size: .7rem;\n  color: #555;\n  padding: 5px 14px;\n  margin-top: 1rem;\n  letter-spacing: .06em;\n}<\/p>\n<p>.affiliate-note svg {\n  width: 12px; height: 12px;\n  stroke: #555;\n  fill: none;\n  stroke-width: 2;\n  stroke-linecap: round;\n}<\/p>\n<p>\/* Grid *\/\n.gear-grid {\n  display: grid;\n  grid-template-columns: repeat(auto-fill, minmax(260px, 1fr));\n  gap: 16px;\n  max-width: 1300px;\n  margin: 0 auto;\n}<\/p>\n<p>\/* Card *\/\n.gear-card {\n  background: #1a1a1a;\n  border: 1px solid #2a2a2a;\n  border-radius: 10px;\n  overflow: hidden;\n  display: flex;\n  flex-direction: column;\n  transition: border-color .25s, transform .25s;\n  text-decoration: none;\n  position: relative;\n}<\/p>\n<p>.gear-card:hover {\n  border-color: #d4f500;\n  transform: translateY(-4px);\n}<\/p>\n<p>\/* Karl uses badge *\/\n.karl-badge {\n  position: absolute;\n  top: 10px; left: 10px;\n  background: #d4f500;\n  color: #000;\n  font-family: 'Barlow Condensed', sans-serif;\n  font-size: 10px;\n  font-weight: 900;\n  letter-spacing: .12em;\n  text-transform: uppercase;\n  padding: 3px 9px;\n  border-radius: 3px;\n  z-index: 2;\n}<\/p>\n<p>\/* Image *\/\n.gear-img-wrap {\n  background: #fff;\n  width: 100%;\n  padding-top: 75%;\n  position: relative;\n  overflow: hidden;\n}<\/p>\n<p>.gear-img-wrap img {\n  position: absolute;\n  top: 0; left: 0;\n  width: 100%; height: 100%;\n  object-fit: contain;\n  object-position: center;\n  padding: 1rem;\n  transition: transform .3s;\n}<\/p>\n<p>.gear-card:hover .gear-img-wrap img { transform: scale(1.05); }<\/p>\n<p>\/* Body *\/\n.gear-body {\n  padding: 1.1rem 1.25rem 1.25rem;\n  display: flex;\n  flex-direction: column;\n  gap: .5rem;\n  flex: 1;\n}<\/p>\n<p>.gear-cat {\n  font-size: .65rem;\n  color: #d4f500;\n  text-transform: uppercase;\n  letter-spacing: .12em;\n  font-weight: 700;\n}<\/p>\n<p>.gear-name {\n  font-family: 'Barlow Condensed', sans-serif;\n  font-size: 1.1rem;\n  font-weight: 800;\n  text-transform: uppercase;\n  letter-spacing: .04em;\n  color: #fff;\n  line-height: 1.2;\n}<\/p>\n<p>.gear-desc {\n  font-size: .82rem;\n  color: #888;\n  line-height: 1.5;\n  flex: 1;\n}<\/p>\n<p>.gear-desc strong {\n  color: #bbb;\n  font-weight: 600;\n}<\/p>\n<p>\/* CTA row *\/\n.gear-cta {\n  display: flex;\n  align-items: center;\n  justify-content: space-between;\n  margin-top: .75rem;\n  padding-top: .75rem;\n  border-top: 1px solid #2a2a2a;\n}<\/p>\n<p>.gear-link-label {\n  font-family: 'Barlow Condensed', sans-serif;\n  font-size: .8rem;\n  font-weight: 700;\n  text-transform: uppercase;\n  letter-spacing: .1em;\n  color: #d4f500;\n}<\/p>\n<p>.gear-arrow {\n  width: 28px; height: 28px;\n  background: #d4f500;\n  border-radius: 50%;\n  display: flex;\n  align-items: center;\n  justify-content: center;\n  flex-shrink: 0;\n  transition: transform .2s;\n}<\/p>\n<p>.gear-card:hover .gear-arrow { transform: translateX(3px); }<\/p>\n<p>.gear-arrow svg {\n  width: 13px; height: 13px;\n  stroke: #000;\n  fill: none;\n  stroke-width: 2.5;\n  stroke-linecap: round;\n  stroke-linejoin: round;\n}<\/p>\n<p>\/* Amazon logo pill *\/\n.amazon-pill {\n  display: inline-flex;\n  align-items: center;\n  gap: 5px;\n  font-size: .65rem;\n  color: #444;\n  background: #222;\n  border-radius: 10px;\n  padding: 3px 8px;\n  margin-bottom: .25rem;\n  width: fit-content;\n}<\/p>\n<p>@media (max-width: 600px) {\n  .gear-grid { grid-template-columns: 1fr 1fr; gap: 10px; }\n  .gear-body { padding: .75rem; }\n  .gear-desc { display: none; }\n}<\/p>\n<p>@media (max-width: 400px) {\n  .gear-grid { grid-template-columns: 1fr; }\n}\n<\/style>\n<section class=\"gear-section\">\n<div class=\"gear-header\">\n<p class=\"gear-eyebrow\">My personal setup<\/p>\n<h2 class=\"gear-headline\">Equipment I <span>actually use<\/span><\/h2>\n<p class=\"gear-sub\">Everything on this list is gear I personally train with. No filler, no sponsorships \u2014 just what works.<\/p>\n<p>\n    <span class=\"affiliate-note\"><br \/>\n      <svg viewBox=\"0 0 24 24\"><circle cx=\"12\" cy=\"12\" r=\"10\"><\/circle><line x1=\"12\" y1=\"8\" x2=\"12\" y2=\"12\"><\/line><line x1=\"12\" y1=\"16\" x2=\"12.01\" y2=\"16\"><\/line><\/svg><br \/>\n      As an Amazon Associate I earn from qualifying purchases<br \/>\n    <\/span>\n  <\/div>\n<div class=\"gear-grid\">\n<p>    <!-- Dumbbell Set --><br \/>\n    <a href=\"https:\/\/amzn.to\/3Qk6WLe\" target=\"_blank\" rel=\"noopener sponsored\" class=\"gear-card\"><br \/>\n      <span class=\"karl-badge\">Karl Uses This<\/span><\/p>\n<div class=\"gear-img-wrap\">\n        <img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/all4fit.online\/wp-content\/uploads\/2026\/04\/1.jpg?ssl=1\" alt=\"Dumbbell Set with Rack\" loading=\"lazy\">\n      <\/div>\n<div class=\"gear-body\">\n        <span class=\"amazon-pill\">Amazon<\/span><\/p>\n<p class=\"gear-cat\">Weights<\/p>\n<p class=\"gear-name\">Hex Dumbbell Set with Rack<\/p>\n<p class=\"gear-desc\">The exact set I recommend for home workouts. <strong>5\u201320 lbs covers every exercise<\/strong> in my free workout library.<\/p>\n<div class=\"gear-cta\">\n          <span class=\"gear-link-label\">Shop on Amazon<\/span><br \/>\n          <span class=\"gear-arrow\"><svg viewBox=\"0 0 24 24\"><path d=\"M5 12h14M12 5l7 7-7 7\"><\/path><\/svg><\/span>\n        <\/div>\n<\/p><\/div>\n<p>    <\/a><\/p>\n<p>    <!-- Kettlebell Set --><br \/>\n    <a href=\"https:\/\/amzn.to\/4tLXmzg\" target=\"_blank\" rel=\"noopener sponsored\" class=\"gear-card\"><br \/>\n      <span class=\"karl-badge\">Karl Uses This<\/span><\/p>\n<div class=\"gear-img-wrap\">\n        <img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/all4fit.online\/wp-content\/uploads\/2026\/04\/2.jpg?ssl=1\" alt=\"Kettlebell Set\" loading=\"lazy\">\n      <\/div>\n<div class=\"gear-body\">\n        <span class=\"amazon-pill\">Amazon<\/span><\/p>\n<p class=\"gear-cat\">Weights<\/p>\n<p class=\"gear-name\">Kettlebell Set (5\u201320 lb)<\/p>\n<p class=\"gear-desc\">Great for swings, carries, and full-body circuits. <strong>I use these on my kettlebell workout videos<\/strong> \u2014 grab a set and follow along.<\/p>\n<div class=\"gear-cta\">\n          <span class=\"gear-link-label\">Shop on Amazon<\/span><br \/>\n          <span class=\"gear-arrow\"><svg viewBox=\"0 0 24 24\"><path d=\"M5 12h14M12 5l7 7-7 7\"><\/path><\/svg><\/span>\n        <\/div>\n<\/p><\/div>\n<p>    <\/a><\/p>\n<p>    <!-- Lifting Belt --><br \/>\n    <a href=\"https:\/\/amzn.to\/483Shdk\" target=\"_blank\" rel=\"noopener sponsored\" class=\"gear-card\"><br \/>\n      <span class=\"karl-badge\">Karl Uses This<\/span><\/p>\n<div class=\"gear-img-wrap\">\n        <img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/all4fit.online\/wp-content\/uploads\/2026\/04\/3.jpg?ssl=1\" alt=\"Harbinger Leather Lifting Belt\" loading=\"lazy\">\n      <\/div>\n<div class=\"gear-body\">\n        <span class=\"amazon-pill\">Amazon<\/span><\/p>\n<p class=\"gear-cat\">Support<\/p>\n<p class=\"gear-name\">Harbinger Leather Lifting Belt<\/p>\n<p class=\"gear-desc\">I wear this on every heavy lift. <strong>Protects your lower back<\/strong> and lets you push heavier without risking injury.<\/p>\n<div class=\"gear-cta\">\n          <span class=\"gear-link-label\">Shop on Amazon<\/span><br \/>\n          <span class=\"gear-arrow\"><svg viewBox=\"0 0 24 24\"><path d=\"M5 12h14M12 5l7 7-7 7\"><\/path><\/svg><\/span>\n        <\/div>\n<\/p><\/div>\n<p>    <\/a><\/p>\n<p>    <!-- Wrist Wraps --><br \/>\n    <a href=\"https:\/\/amzn.to\/3OpjQHm\" target=\"_blank\" rel=\"noopener sponsored\" class=\"gear-card\"><br \/>\n      <span class=\"karl-badge\">Karl Uses This<\/span><\/p>\n<div class=\"gear-img-wrap\">\n        <img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/all4fit.online\/wp-content\/uploads\/2026\/04\/4.jpg?ssl=1\" alt=\"Gymreapers Wrist Wraps\" loading=\"lazy\">\n      <\/div>\n<div class=\"gear-body\">\n        <span class=\"amazon-pill\">Amazon<\/span><\/p>\n<p class=\"gear-cat\">Support<\/p>\n<p class=\"gear-name\">Gymreapers Wrist Wraps<\/p>\n<p class=\"gear-desc\">I use these for every pressing day. <strong>Keeps your wrists locked in<\/strong> on heavy chest, shoulder and tricep work.<\/p>\n<div class=\"gear-cta\">\n          <span class=\"gear-link-label\">Shop on Amazon<\/span><br \/>\n          <span class=\"gear-arrow\"><svg viewBox=\"0 0 24 24\"><path d=\"M5 12h14M12 5l7 7-7 7\"><\/path><\/svg><\/span>\n        <\/div>\n<\/p><\/div>\n<p>    <\/a><\/p>\n<p>    <!-- Figure 8 Straps --><br \/>\n    <a href=\"https:\/\/amzn.to\/4sK5PSp\" target=\"_blank\" rel=\"noopener sponsored\" class=\"gear-card\"><br \/>\n      <span class=\"karl-badge\">Karl Uses This<\/span><\/p>\n<div class=\"gear-img-wrap\">\n        <img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/all4fit.online\/wp-content\/uploads\/2026\/04\/6.jpg?ssl=1\" alt=\"Figure 8 Lifting Straps\" loading=\"lazy\">\n      <\/div>\n<div class=\"gear-body\">\n        <span class=\"amazon-pill\">Amazon<\/span><\/p>\n<p class=\"gear-cat\">Support<\/p>\n<p class=\"gear-name\">Figure 8 Lifting Straps<\/p>\n<p class=\"gear-desc\">Game changer for back day. <strong>Your grip won&#8217;t give out before your back does<\/strong> \u2014 these let you actually feel the muscle working.<\/p>\n<div class=\"gear-cta\">\n          <span class=\"gear-link-label\">Shop on Amazon<\/span><br \/>\n          <span class=\"gear-arrow\"><svg viewBox=\"0 0 24 24\"><path d=\"M5 12h14M12 5l7 7-7 7\"><\/path><\/svg><\/span>\n        <\/div>\n<\/p><\/div>\n<p>    <\/a><\/p>\n<p>    <!-- Headphones --><br \/>\n    <a href=\"https:\/\/amzn.to\/4cRiUVi\" target=\"_blank\" rel=\"noopener sponsored\" class=\"gear-card\"><br \/>\n      <span class=\"karl-badge\">Karl Uses This<\/span><\/p>\n<div class=\"gear-img-wrap\">\n        <img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/all4fit.online\/wp-content\/uploads\/2026\/04\/7.jpg?ssl=1\" alt=\"Sennheiser Headphones\" loading=\"lazy\">\n      <\/div>\n<div class=\"gear-body\">\n        <span class=\"amazon-pill\">Amazon<\/span><\/p>\n<p class=\"gear-cat\">Audio<\/p>\n<p class=\"gear-name\">Sennheiser Workout Headphones<\/p>\n<p class=\"gear-desc\">I train with these every day. <strong>Clear sound, stays on during intense sessions<\/strong> \u2014 makes every workout feel locked in.<\/p>\n<div class=\"gear-cta\">\n          <span class=\"gear-link-label\">Shop on Amazon<\/span><br \/>\n          <span class=\"gear-arrow\"><svg viewBox=\"0 0 24 24\"><path d=\"M5 12h14M12 5l7 7-7 7\"><\/path><\/svg><\/span>\n        <\/div>\n<\/p><\/div>\n<p>    <\/a><\/p>\n<p>    <!-- Tank Top --><br \/>\n    <a href=\"https:\/\/amzn.to\/4myaUvI\" target=\"_blank\" rel=\"noopener sponsored\" class=\"gear-card\"><br \/>\n      <span class=\"karl-badge\">Karl Wears This<\/span><\/p>\n<div class=\"gear-img-wrap\">\n        <img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/all4fit.online\/wp-content\/uploads\/2026\/04\/5.jpg?ssl=1\" alt=\"Neleus Workout Tank\" loading=\"lazy\">\n      <\/div>\n<div class=\"gear-body\">\n        <span class=\"amazon-pill\">Amazon<\/span><\/p>\n<p class=\"gear-cat\">Apparel<\/p>\n<p class=\"gear-name\">Neleus Workout Tank Top<\/p>\n<p class=\"gear-desc\">What you see me wearing in my videos. <strong>Lightweight, breathable, moves with you<\/strong> \u2014 and comes in a 3-pack which is unbeatable value.<\/p>\n<div class=\"gear-cta\">\n          <span class=\"gear-link-label\">Shop on Amazon<\/span><br \/>\n          <span class=\"gear-arrow\"><svg viewBox=\"0 0 24 24\"><path d=\"M5 12h14M12 5l7 7-7 7\"><\/path><\/svg><\/span>\n        <\/div>\n<\/p><\/div>\n<p>    <\/a><\/p><\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section id=\"kOznLZuU4LOD_kOznLZuU4LOD\" class=\"brz-section brz-css-d-section brz-css-p4q4a9\">\n<div class=\"brz-section__content brz-section--boxed brz-css-d-sectionitem-bg brz-css-1jajply\" data-brz-custom-id=\"xZqAnNLedOg7\">\n<div class=\"brz-bg\">\n<div class=\"brz-bg-color\"><\/div>\n<\/div>\n<div class=\"brz-container brz-css-d-sectionitem-container brz-css-qslk1r\">\n<div id=\"\" class=\"brz-css-d-wrapper brz-css-7dkx6n brz-wrapper\">\n<div class=\"brz-wp-shortcode brz-css-d-wpcustomshortcode brz-css-1t07epy\" data-brz-custom-id=\"tO4V3KSOIFjO\">\n<div>\n<p><meta charset=\"UTF-8\"><br \/>\n<meta name=\"viewport\" content=\"width=device-width, initial-scale=1.0\"><br \/>\n<title>Work With Me \u2014 All4Fit<\/title>\n<link href=\"https:\/\/fonts.googleapis.com\/css2?family=Barlow+Condensed:wght@700;800;900&amp;family=Barlow:wght@400;500;600&amp;display=swap\" rel=\"stylesheet\">\n<style>\n*, *::before, *::after { box-sizing: border-box; margin: 0; padding: 0; }\nbody { background: #111; }<\/p>\n<p>.cta-section {\n  background: #111;\n  padding: 5rem 2rem 6rem;\n  font-family: 'Barlow', sans-serif;\n  text-align: center;\n  position: relative;\n  overflow: hidden;\n}<\/p>\n<p>\/* Big faded background text *\/\n.cta-section::before {\n  content: 'NEXT';\n  position: absolute;\n  top: 50%;\n  left: 50%;\n  transform: translate(-50%, -50%);\n  font-family: 'Barlow Condensed', sans-serif;\n  font-size: clamp(10rem, 25vw, 20rem);\n  font-weight: 900;\n  color: #fff;\n  opacity: 0.03;\n  pointer-events: none;\n  white-space: nowrap;\n  line-height: 1;\n}<\/p>\n<p>.eyebrow {\n  font-family: 'Barlow Condensed', sans-serif;\n  font-size: 12px;\n  letter-spacing: .22em;\n  text-transform: uppercase;\n  color: #d4f500;\n  font-weight: 700;\n  margin-bottom: 1rem;\n}<\/p>\n<p>.headline {\n  font-family: 'Barlow Condensed', sans-serif;\n  font-size: clamp(3rem, 8vw, 6.5rem);\n  font-weight: 900;\n  text-transform: uppercase;\n  color: #fff;\n  line-height: 0.92;\n  margin-bottom: 1.5rem;\n}<\/p>\n<p>.headline span { color: #d4f500; }<\/p>\n<p>.subtext {\n  font-size: 1.05rem;\n  color: #888;\n  max-width: 500px;\n  margin: 0 auto 2.5rem;\n  line-height: 1.7;\n}<\/p>\n<p>.subtext strong { color: #fff; font-weight: 600; }<\/p>\n<p>\/* Proof pills *\/\n.proof-row {\n  display: flex;\n  flex-wrap: wrap;\n  justify-content: center;\n  gap: 10px;\n  margin-bottom: 3rem;\n}<\/p>\n<p>.proof-pill {\n  display: inline-flex;\n  align-items: center;\n  gap: 7px;\n  background: #1a1a1a;\n  border: 1px solid #2a2a2a;\n  border-radius: 20px;\n  font-size: .78rem;\n  color: #aaa;\n  padding: 7px 16px;\n  font-weight: 500;\n}<\/p>\n<p>.proof-pill .dot {\n  width: 7px; height: 7px;\n  background: #d4f500;\n  border-radius: 50%;\n  flex-shrink: 0;\n}<\/p>\n<p>\/* Main CTA button *\/\n.cta-btn-wrap {\n  margin-bottom: 1.25rem;\n}<\/p>\n<p>.cta-btn {\n  display: inline-flex;\n  align-items: center;\n  gap: 12px;\n  font-family: 'Barlow Condensed', sans-serif;\n  font-size: 1.3rem;\n  font-weight: 900;\n  text-transform: uppercase;\n  letter-spacing: .1em;\n  background: #d4f500;\n  color: #000;\n  padding: 1.2rem 3rem;\n  border-radius: 50px;\n  text-decoration: none;\n  transition: opacity .2s, transform .15s;\n  position: relative;\n}<\/p>\n<p>.cta-btn:hover { opacity: .88; transform: translateY(-3px); }\n.cta-btn:active { transform: scale(.97); }<\/p>\n<p>.cta-btn svg {\n  width: 20px; height: 20px;\n  stroke: currentColor;\n  fill: none;\n  stroke-width: 2.5;\n  stroke-linecap: round;\n  stroke-linejoin: round;\n  transition: transform .2s;\n}<\/p>\n<p>.cta-btn:hover svg { transform: translateX(4px); }<\/p>\n<p>.cta-fine {\n  font-size: .8rem;\n  color: #3a3a3a;\n  margin-top: .6rem;\n}<\/p>\n<p>\/* Divider *\/\n.divider {\n  border: none;\n  border-top: 1px solid #1e1e1e;\n  max-width: 600px;\n  margin: 3rem auto;\n}<\/p>\n<p>\/* Bottom trust strip *\/\n.trust-strip {\n  display: flex;\n  flex-wrap: wrap;\n  justify-content: center;\n  gap: 2.5rem;\n}<\/p>\n<p>.trust-item .val {\n  font-family: 'Barlow Condensed', sans-serif;\n  font-size: 2.2rem;\n  font-weight: 900;\n  color: #d4f500;\n  display: block;\n  line-height: 1;\n}<\/p>\n<p>.trust-item .key {\n  font-size: .7rem;\n  color: #444;\n  text-transform: uppercase;\n  letter-spacing: .1em;\n  font-weight: 600;\n  margin-top: .2rem;\n}<\/p>\n<p>@media (max-width: 500px) {\n  .cta-btn { padding: 1rem 2rem; font-size: 1.1rem; }\n  .trust-strip { gap: 1.5rem; }\n}\n<\/style>\n<section class=\"cta-section\">\n<p class=\"eyebrow\">You&#8217;ve seen the results \u2014 now it&#8217;s your turn<\/p>\n<h2 class=\"headline\">\n    Ready to be<br \/>\n    <span>next?<\/span><br \/>\n  <\/h2>\n<p class=\"subtext\">\n    Every person on this page was exactly where you are right now \u2014<br \/>\n    scrolling, wondering if it&#8217;s worth it.<br \/>\n    <strong>They made the move. You can too.<\/strong>\n  <\/p>\n<p>  <!-- Proof pills --><\/p>\n<div class=\"proof-row\">\n    <span class=\"proof-pill\"><span class=\"dot\"><\/span>200 lbs \u2014 biggest transformation<\/span><br \/>\n    <span class=\"proof-pill\"><span class=\"dot\"><\/span>Real people, real results<\/span><br \/>\n    <span class=\"proof-pill\"><span class=\"dot\"><\/span>Dumbbell only \u2014 no gym needed<\/span><br \/>\n    <span class=\"proof-pill\"><span class=\"dot\"><\/span>Plans built around your life<\/span>\n  <\/div>\n<p>  <!-- CTA --><\/p>\n<div class=\"cta-btn-wrap\">\n    <a href=\"https:\/\/all4fit.online\/?page_id=2\" class=\"cta-btn\"><br \/>\n      Work with me<br \/>\n      <svg viewBox=\"0 0 24 24\"><path d=\"M5 12h14M12 5l7 7-7 7\"><\/path><\/svg><br \/>\n    <\/a>\n  <\/div>\n<p class=\"cta-fine\">See exactly how coaching works and what&#8217;s included<\/p>\n<hr class=\"divider\">\n<p>  <!-- Trust strip --><\/p>\n<div class=\"trust-strip\">\n<div class=\"trust-item\">\n      <span class=\"val\">200+<\/span><br \/>\n      <span class=\"key\">lbs lost by clients<\/span>\n    <\/div>\n<div class=\"trust-item\">\n      <span class=\"val\">3<\/span><br \/>\n      <span class=\"key\">years results maintained<\/span>\n    <\/div>\n<div class=\"trust-item\">\n      <span class=\"val\">100%<\/span><br \/>\n      <span class=\"key\">personalized plans<\/span>\n    <\/div>\n<div class=\"trust-item\">\n      <span class=\"val\">Online<\/span><br \/>\n      <span class=\"key\">train anywhere<\/span>\n    <\/div>\n<\/p><\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section><\/div>\n<p><!-- version:1776442424 --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Why You Should Work Out \u2014 All4Fit Backed by science What happens when youshow up 3x a week Studies from the NSCA, NIH &amp; ACSM \u2014 this is what consistent training actually does to your body. 0% Reduction in resting heart rate after just 8 weeks of consistent training Source: American Heart Association BaselineAfter 8 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"brizy-blank-template.php","meta":{"footnotes":""},"class_list":["post-46","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Free Dumbbell Workouts at Home \u2014 Coach Karl | All4Fit<\/title>\n<meta name=\"description\" content=\"80+ Free Dumbbell Workouts at Home. 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