For women
Beginner
Learn the movements and build a starting routine.
30 days Short & extendedView Women’s Beginner Plan
For women / Beginner / Core
Core Wake-Up
Gentle core activation and mobility workout. Perfect for beginners.
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Standing Arm RotationsExercise demonstration
Technique cues
- Raise your arms shoulder height to your sides
- Flip one palm up while keeping the other down, then switch while rocking your upper body side to side
- This movement increases blood flow to the upper body and supports wrist mobility
10 movements
5 min active / ~7 min with rests
- Technique for Standing Arm Rotations
- Technique for Trunk Circles Left
- Technique for Trunk Circles Right
- Technique for Left Hand to Toe Reach
- Technique for Right Hand to Toe Reach
- Technique for Single Leg Crunch
- Technique for Angled Crunch
- Technique for Lateral Knee Drops
- Technique for Knee Rolls
- Technique for Seated Twist with Arm Opening
Includes the full published exercise order. Session estimate uses 30s work and 15s rest between movements; your pace may vary.
Keep your training going.
Explore a structured sequence over 30 training days.
For women
Easy
Keep moving with a manageable next step.
30 days Short & extendedView Women’s Easy Plan
For women
Intermediate
Bring more variety into your bodyweight training.
30 days Short & extendedView Women’s Intermediate Plan