For women
Beginner
Learn the movements and build a starting routine.
30 days Short & extendedView Women’s Beginner Plan
For women / Beginner / Legs
Leg Hip Reset
Legs and hips workout with low impact and stable pace.
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Standing Leg Circles LeftExercise demonstration
Technique cues
- Place your hands on your hips, then lift your left leg with a flexed foot and move up, out, and back in a circular motion from your hip
- Keep your upper body steady so the movement stays controlled instead of swinging from side to side
10 movements
5 min active / ~7 min with rests
- Technique for Standing Leg Circles Left
- Technique for Standing Leg Circles Right
- Technique for Side to Side Squat
- Technique for Squat to Knees
- Technique for 90 Degree Squat
- Technique for Fire Hydrant Kicks Left
- Technique for Fire Hydrant Kicks Right
- Technique for Kick Backs
- 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