Women’s Strength · Full body
Women’s Total Body: Home Day
A women-focused total-body session using familiar movement patterns and practical substitutions. This edition emphasizes home training.
GoalBalanced total-body training with scalable options · home training
LevelNew to intermediate
Duration30–50 min
Exercises5
BEFORE YOU START
Equipment and structure
Bodyweight · Dumbbells · Chair or bench · Resistance band
Women FocusedFull BodyBalancedScalableHome Training
FULL PRESCRIPTION
Exercise by exercise
Coaching cues
- Keep your ribs stacked over your pelvis.
- Press through the whole foot.
- Squeeze your glutes without arching your low back.
Alternatives
Coaching cues
- Lie with knees bent.
- Brace gently before moving one heel.
- Tap only as far as the low back stays comfortable and steady.
Alternatives
Coaching cues
- Set your shoulder blades gently against the floor.
- Keep your wrists stacked over your elbows.
- Pause softly when your upper arms meet the floor.
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
- Stand near support if needed.
- Lift feet only as high as comfortable.
- Keep an effort that allows full sentences.
Alternatives
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