Women’s Strength · Full body
Women’s Total Body: Steady Strength
A women-focused total-body session using familiar movement patterns and practical substitutions. This edition emphasizes controlled volume.
Preview the exercisesGoalBalanced total-body training with scalable options · controlled volume
LevelNew to intermediate
Duration30–50 min
Exercises5
BEFORE YOU START
Equipment and structure
Bodyweight · Dumbbells · Chair or bench · Resistance band
Women FocusedFull BodyBalancedScalableControlled Volume
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Exercise by exercise
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.
Alternatives
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.
Alternatives
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.
Alternatives
Coaching cues & 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 & alternatives
Coaching cues
- Keep your ribs stacked over your pelvis.
- Press through the whole foot.
- Squeeze your glutes without arching your low back.
Alternatives