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.
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
FULL PRESCRIPTION
Exercise by exercise
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
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.
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.
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.
Alternatives
Coaching cues
- Anchor the band securely before starting.
- Pull your elbows toward your back pockets.
- Return slowly without letting your shoulders roll forward.
Alternatives
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