Build strength through your arms, shoulders and back with short at-home workouts.
A thirty-day upper-body program — three sessions a week, 15–25 minutes each, with one or two dumbbells and a long resistance band. It works the shoulders, arms, back and upper core, with a progression each week so the sessions keep asking more of you.
Paris wrote it for women who want to get stronger through the upper body without a gym, and who would rather follow a plan than improvise.
What’s included
30-day upper-body routine
3 workouts a week (15–25 min)
Shoulders, arms, back and upper core
Weekly progression system
Posture work
Printable tracking sheets
A form cue on every single exercise
A page on how to read a session
General habits section — protein guidelines, hydration, daily structure
Equipment
1–2 dumbbells
A long resistance band (required — most of the pulling work uses it)
Mat (optional)
A note on results: tone is muscle you have built plus the body fat you happen to be carrying, and no program can direct fat loss to one area. This one trains strength, and that is what it promises. Paris is a NASM-certified trainer, not a dietitian; the habits section is general guidance, not a meal plan.
Want all three? The Complete Collection has this program plus Glute Sculpt and Strong Abs & Core Reset for $39 — about $16 less than buying them one at a time.
Build strength through your arms, shoulders and back with short at-home workouts.
A thirty-day upper-body program — three sessions a week, 15–25 minutes each, with one or two dumbbells and a long resistance band. It works the shoulders, arms, back and upper core, with a progression each week so the sessions keep asking more of you.
Paris wrote it for women who want to get stronger through the upper body without a gym, and who would rather follow a plan than improvise.
What’s included
30-day upper-body routine
3 workouts a week (15–25 min)
Shoulders, arms, back and upper core
Weekly progression system
Posture work
Printable tracking sheets
A form cue on every single exercise
A page on how to read a session
General habits section — protein guidelines, hydration, daily structure
Equipment
1–2 dumbbells
A long resistance band (required — most of the pulling work uses it)
Mat (optional)
A note on results: tone is muscle you have built plus the body fat you happen to be carrying, and no program can direct fat loss to one area. This one trains strength, and that is what it promises. Paris is a NASM-certified trainer, not a dietitian; the habits section is general guidance, not a meal plan.
Want all three? The Complete Collection has this program plus Glute Sculpt and Strong Abs & Core Reset for $39 — about $16 less than buying them one at a time.
