Women’s Strength · Full body
Women’s Total Body: Express
A women-focused total-body session using familiar movement patterns and practical substitutions. This edition emphasizes efficient training.
Preview the exercisesGoalBalanced total-body training with scalable options · efficient training
LevelNew to intermediate
Duration30–50 min
Exercises5
BEFORE YOU START
Equipment and structure
Bodyweight · Dumbbells · Chair or bench · Resistance band
Women FocusedFull BodyBalancedScalableEfficient Training
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Exercise by exercise
Coaching cues & alternatives
Coaching cues
- Choose a box height that keeps the motion comfortable.
- Reach your hips back while keeping the whole foot down.
- Pause lightly on the box, then stand with control.
Alternatives
Coaching cues & alternatives
Coaching cues
- Exhale and keep your low back gently supported.
- Move only as far as you can hold that position.
- Return slowly before changing sides.
Alternatives
Coaching cues & alternatives
Coaching cues
- Set your feet under your knees.
- Lean slightly forward and press through the whole foot.
- Touch the chair softly instead of dropping onto it.
Alternatives
Coaching cues & alternatives
Coaching cues
- Place hands slightly wider than shoulders.
- Keep a straight line from head to heel.
- Bring the chest toward the wall with elbows angled down.
Alternatives
Coaching cues & alternatives
Coaching cues
- Hold the weight close to your chest.
- Reach your hips toward the box with your whole foot planted.
- Stand with control and keep your knees tracking with your toes.
Alternatives