For women / Intermediate
Women’s Intermediate Plan
Bring more variety into your bodyweight training. Preview every day and choose a short or extended sequence.
Your 30-day overview
Day numbers show the sequence. Add rest days as needed.
Burpees & Core
10 / 19 movements
Day 2Legs & Core
10 / 19 movements
Day 3Abs & Planks
10 / 19 movements
Day 4Squats & Core
10 / 19 movements
Day 5Planks & Crunches
10 / 19 movements
Day 6Arms & Back
10 / 19 movements
Day 7Gentle Reset
10 / 19 movements
Day 8Core Builder
10 / 19 movements
Day 9Lunges & Legs
10 / 19 movements
Day 10Arms & Planks
10 / 19 movements
Day 11Cardio & Legs
10 / 19 movements
Day 12Tighter Middle
10 / 19 movements
Day 13Cardio & Core
10 / 19 movements
Day 14Stretch & Breathe
10 / 19 movements
Day 15Halfway Core Check
10 / 19 movements
Day 16Lunges & Leg Raises
10 / 19 movements
Day 17Plank Circuit
10 / 19 movements
Day 18Burpees & Lunges
10 / 19 movements
Day 19Deep Core
10 / 19 movements
Day 20Whole-Body Mix
10 / 19 movements
Day 21Slow & Easy
10 / 19 movements
Day 22Core & Planks
10 / 19 movements
Day 23Firm Legs
10 / 19 movements
Day 24Upper Body Push
10 / 19 movements
Day 25Burpees & Crunches
10 / 19 movements
Day 26Core Finale
10 / 19 movements
Day 27Last Leg Day
10 / 19 movements
Day 28Soft Landing
10 / 19 movements
Day 29Dress Rehearsal
10 / 19 movements
Day 30Final Round
10 / 19 movements
Two ways to follow each day
Short keeps the core sequence. Extended adds movements inside the warm-up, main work and cool-down. Open a day to compare both versions and view its demonstrations.