90 Day Transformation for Busy Women
GOAT Training
Women's Training, Functional Fitness, Functional Training, General FitnessDesigned 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.
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
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
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
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
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
Active Recovery
A
Do a 30-45 minute walk, yoga, or light stretching.
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
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
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
Active Recovery
A
Walk, bike ride, yoga, or full rest.
Vincent Biffle
💡 Helping 𝙒𝙊𝙈𝙀𝙉 30+ Get 𝘾𝙊𝙉𝙁𝙄𝘿𝙀𝙉𝙏, 𝙎𝙀𝙓𝙔 & 𝙃𝙀𝘼𝙇𝙏𝙃𝙔 in 12 Weeks 🎯 1,200+ lbs 𝙇𝙊𝙎𝙏 for my 𝘾𝙇𝙄𝙀𝙉𝙏𝙎
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
Adrian
Challenge winner 2024!
Verified Athlete""The best workouts I've ever had!""
Victoria
Program Participant 2024
Verified Athlete""If you bring a good attitude, Vince's program will do the rest!""