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Women’s Strength · Full body

Women’s Total Body: Strong Start

A women-focused total-body session using familiar movement patterns and practical substitutions. This edition emphasizes movement confidence.

Preview the exercises
GoalBalanced total-body training with scalable options · movement confidence
LevelNew to intermediate
Duration30–50 min
Exercises5

BEFORE YOU START

Equipment and structure

Bodyweight · Dumbbells · Chair or bench · Resistance band

Women FocusedFull BodyBalancedScalableMovement Confidence

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FULL PRESCRIPTION

Exercise by exercise

  1. 01

    Goblet Box Squat

    3 sets · 8–12 · 75s rest

    EXERCISE GUIDE
    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.
  2. 02

    Incline Push-Up

    3 sets · 6–12 · 75s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Use a stable surface that makes the reps smooth.
    • Keep your body in one long line.
    • Lower your chest between your hands and press the surface away.
  3. 03

    Seated Band Row

    3 sets · 10–15 · 60s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Anchor the band securely in front of you.
    • Sit tall and pull toward the lower ribs.
    • Keep the torso still as the arms return.
  4. 04

    Dumbbell Romanian Deadlift

    3 sets · 8–12 · 75s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Keep the weights close to your legs.
    • Push your hips back with softly bent knees.
    • Stop before your back position changes, then stand tall.
  5. 05

    Band Row

    3 sets · 10–15 · 75s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Anchor the band securely before starting.
    • Pull your elbows toward your back pockets.
    • Return slowly without letting your shoulders roll forward.