This program consists of 30 savage dumbbell workouts, some dumbbell-only, some combining dumbbell exercises with bodyweight movements such as running and burpees - but all guaranteed to target and challenge your weaknesses, be it overhead stability, grip strength, muscle/movement asymmetries or endurance and conditioning.

You are not required to do the sessions chronologically, but can freestyle as you like. Dumbbell 101 - Freestyle can easily be combined with other forms of training.