90 Day Transformation for Busy Women

GOAT Training

Women's Training, Functional Fitness, Functional Training, General Fitness
Coach
Vincent Biffle

Designed for Women Who Want to Lose Fat, Tone Up, and Build Lean Muscle—In Just 30-45 Minutes a Day!

This 90-day HIIT program is built for the busy woman—the moms, career-driven women, and multitaskers who want to get in shape without spending hours in the gym. If you’ve struggled with putting yourself first, lost confidence in your body after kids, or just need a structured plan that actually works, this program is for you.

You’ll follow short, effective workouts that fit into your schedule while maximizing fat loss and muscle toning. Using just dumbbells and resistance bands, you’ll sculpt your body, lose up to 20lbs, boost your energy, and feel stronger in just 30-45 minutes per day.

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Built for YOUR Busy Life
If you’ve struggled with putting yourself first, lost confidence in your body after kids, or just need a structured plan that actually works, this program is for you.
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Efficiency meets Effectiveness
No gym membership? No Problem. No time? Not an issue. Looking for well rounded, fun and sustainable training? I got you. Look no further. This program is for you.
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Proven by Countless Women
This training program is based in a scientific approach to shred those excess LBs and grow and tone your muscle. Not only are these workouts rooted in science and backed by decades of data and literature, the program proves itself! Ask the countless women I've helped achieve that dream body!
Features
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Programming 6 days per week
Daily strength training, cardio, and circuit training in all under 45 minutes.
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Video Guidance
Instructional videos to guide your training and eliminate any guesswork.
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Detailed, expert instruction
I will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over PDFs and ebooks is so last year. The app will push you harder, know you better, and keep you going longer.
Equipment
Required
Dumbbells // Bands // Adjustable Bench
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Sample Week
Week 1 of 12-week program
Sunday
Lower Body Burn

Circuit

A

4 Rounds of 35 seconds work / 25 seconds rest: 1️⃣ Dumbbell Squats – 35 sec 2️⃣ Resistance Band Glute Bridges – 35 sec 3️⃣ Alt Reverse Lunges – 35 sec 4️⃣ Side-Lying Leg Raises (Bands) – 35 sec per side 5️⃣ Plank with Leg Lifts – 35 sec

Sunday
Optional LISS Cardio

Optional LISS Cardio

A

Options: 🔥 Incline Treadmill Walk – 12% incline, 3.0 mph for 30-45 min 🔥 Stationary Bike – Moderate pace for 30-40 min 🔥 Walking Outside – Brisk pace for 45-60 min

Monday
Upper Body Strength & Sculpt

Circuit

A

4 rounds of 35 seconds on / 25 seconds off: 1️⃣ Dumbbell Shoulder Press – 35 sec 2️⃣ Resistance Band Lat Pulldown – 35 sec 3️⃣ Dumbbell Bicep Curls – 35 sec 4️⃣ Triceps Kickbacks – 35 sec 5️⃣ Side Plank Hold – 35 sec per side

Tuesday
Total Body Fat Burn & Core

Circuit

A

4 Rounds of 35 seconds on / 25 seconds off: 1️⃣ Dumbbell Thrusters – 35 sec 2️⃣ Resistance Band Deadlifts – 35 sec 3️⃣ Jump Squats – 35 sec 4️⃣ Mountain Climbers – 35 sec 5️⃣ Russian Twists – 35 sec

Tuesday
Optional LISS Cardio

Optional LISS Cardio

A

Options: 🔥 Incline Treadmill Walk – 12% incline, 3.0 mph for 30-45 min 🔥 Stationary Bike – Moderate pace for 30-40 min 🔥 Walking Outside – Brisk pace for 45-60 min

Wednesday
Active Recovery or LISS Cardio

Active Recovery

A

Do a 30-45 minute walk, yoga, or light stretching.

Thursday
Lower Body Power & Glutes

Circuit

A

4 Rounds of 35 seconds on / 25 seconds off: 1️⃣ Dumbbell Romanian Deadlifts – 35 sec 2️⃣ Resistance Band Kickbacks – 35 sec 3️⃣ Bulgarian Split Squats – 35 sec per leg 4️⃣ Glute Bridge March – 35 sec 5️⃣ Side Plank Clamshells – 35 sec per side

Thursday
Optional LISS Cardio

Optional LISS Cardio

A

Options: 🔥 Incline Treadmill Walk – 12% incline, 3.0 mph for 30-45 min 🔥 Stationary Bike – Moderate pace for 30-40 min 🔥 Walking Outside – Brisk pace for 45-60 min

Friday
Metabolic Conditioning (Full Body HIIT & Cardio

Circuit

A

4 Rounds of 35 seconds on / 25 seconds off: 1️⃣ Dumbbell Burpees – 35 sec 2️⃣ Kettlebell or Dumbbell Swings – 35 sec 3️⃣ Jump Rope – 35 sec 4️⃣ Bicycle Crunches – 35 sec 5️⃣ Resistance Band Rows – 35 sec

Saturday
Active Recovery or Rest

Active Recovery

A

Walk, bike ride, yoga, or full rest.

Coach
coach-avatar Vincent Biffle

💡 Helping 𝙒𝙊𝙈𝙀𝙉 30+ Get 𝘾𝙊𝙉𝙁𝙄𝘿𝙀𝙉𝙏, 𝙎𝙀𝙓𝙔 & 𝙃𝙀𝘼𝙇𝙏𝙃𝙔 in 12 Weeks 🎯 1,200+ lbs 𝙇𝙊𝙎𝙏 for my 𝘾𝙇𝙄𝙀𝙉𝙏𝙎

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Making Progress Simple!

This 12 week program is simple, but it's not easy! All you need to do is bring a great attitude everyday, and within weeks you'll start to notice the changes you dream about!

Get 90 Day Transformation for Busy Women
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The Proof
verified-athlete-avatar Adrian

Challenge winner 2024!

Verified Athlete

""The best workouts I've ever had!""

verified-athlete-avatar Victoria

Program Participant 2024

Verified Athlete

""If you bring a good attitude, Vince's program will do the rest!""

90 Day Transformation for Busy Women