For women
Beginner
Learn the movements and build a starting routine.
30 days Short & extendedView Women’s Beginner Plan
For women / Beginner / Arms
Posture Primer
Posture-focused workout with scapula activation and basic arm exercises.
The video could not load. Try again, or use the technique cues below.
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 Chest Opener
- Technique for Backward Tricep Presses
- Technique for Deep Knee Push Up
- Technique for Prone Push Up
- Technique for Unilateral Lifting Arm Left
- Technique for Unilateral Lifting Arm Right
- Technique for Plank Shoulder Taps
- Technique for Unilateral Hand Behind Stretch Left
- Technique for Unilateral Hand Behind Stretch Right
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