Women’s Strength · Strength
Women’s Total-Body: Foundation
A balanced squat, push, pull, hinge, and trunk circuit with straightforward scaling.
LevelAll levels
Rounds3
Work35s
Rest35s
FULL CIRCUIT
Exercise order
- 01Goblet Box SquatQuads, glutes, trunk · SquatGUIDE
- 02Neutral-Grip Dumbbell Floor PressChest and triceps · Horizontal pushGUIDE
- 03One-Arm Supported Dumbbell RowLats, upper back, biceps · Horizontal pullGUIDE
- 04Dumbbell Romanian DeadliftHamstrings, glutes, back · Hip hingeGUIDE
- 05Dead BugDeep trunk and hip control · Trunk anti-extensionGUIDE