For women · Standing
Side to Side Squat
Legs
Step your feet out wide and squat on one side, bending one knee and straightening the other
For womenBodyweightAt home
30-day military calisthenics plan for women
Choose a 30-day plan and build a routine around full-body strength, core, arms, legs and glutes. Start with a level that suits you and follow the movements step by step, at home.
- 81 exercise demos
- 5 plan levels
- 30 days per plan
- No gym needed
Your 30-day plan
Five women’s plans, from Beginner to Expert. Every day comes in a short and an extended version.
30 days8–14 min a day
30 days8–14 min a day
30 days8–14 min a day
30 days8–14 min a day
30 days8–14 min a day
Guides for your 30-day plan
Three useful reads for the women’s track: plan the month, choose your starting point and build your workouts.
A workout for today
Ready-made sessions to do on their own.
For womenBeginnerCore
Core Wake-Up
Gentle core activation and mobility workout. Perfect for beginners.
8 min10 movements
9 min12 movements
For womenIntermediateCore
Twist Control
Stronger core control with rotation and side-body strengthening.
12 min16 movements
For womenIntermediateCore
Core Backline Builder
Core and back-line strength workout for balanced front and back.
14 min18 movements
Learn the movements
Watch the demonstration and read the steps before your first session.
For women · Standing
Half Squat Jump
Legs
Lower into a half squat with your hands clasped in front of you, then explode upward with a quick, controlled jump while swinging your arms behind you
For women · On hands and knees
Push Up with Forward Arm Reach
ArmsCore
Place your hands under your shoulders and lower into a modified knee push-up
For women · Standing
Squat to Knees
Legs
Lower into a strong squat, then carefully bring one knee at a time to the floor before standing back up into a low squat
For women · Standing
Burpee Without Jump
Full body
Place your hands on the floor, step back into a plank, return your feet underneath you, and stand tall lifting your arms overhead
For women · Standing
Squat with Leg Raise
LegsCore
Sink into a squat with your hands in a prayer position, then stand and lift one leg out while reaching the opposite arm in that direction to tap hand to foot
Train with the women’s plans
Follow your plan with guided videos in the app, free on iPhone, iPad and Android.
Scan with your phone