12 Week Strength Program
Build Strong Nutrition & Fitness
General FitnessIntroducing this 12-week full body workout program - designed specifically for busy women who are looking to mix up their workout routine and reach every muscle group! This comprehensive workout program is perfect for anyone who is short on time but still wants to see results. With a variety of exercises that target every muscle group, you'll never get bored or stuck in a rut. These workouts are designed to be challenging yet doable, so you can see progress week after week. Plus, with easy-to-follow instructional videos, you'll know exactly how to perform each exercise correctly and safely. Whether you're a beginner or an experienced fitness enthusiast, this 12-week program is the perfect way to take your fitness to the next level and achieve your goals!
A1
Air Squat
2 x 10
A2
Lunge w/Twist
2 x 5
A3
Walking Leg Kick (Hamstring Warmup)
2 x 10
B1
Goblet Squat
3 x 10
B2
DB Reverse Lunge
3 x 10
C
Rest
1 x 1:00
D1
Weighted Glute Bridge
3 x 10
D2
DB Deadlift
3 x 10
E1
Side Plank On Hand
3 x 0:30
E2
Front Plank on Elbows
3 x 0:30
A1
Inchworm
2 x 5
A2
Arm Circles
2 x 10
A3
Down Dog to Cobra
2 x 5
B1
Alternating DB Hammer Curl
3 x 8
B2
DB Tricep Extension
3 x 10
C1
DB Shoulder Press
3 x 10
C2
DB Fly
3 x 10
D1
Beginner Push Ups
3 x 10
D2
Roll Up Crunch
3 x 10
A1
Jumping Jacks
3 x 10
A2
Glute Bridge
3 x 10
A3
Inchworm
3 x 5
B1
DB Thruster
3 x 10
B2
Glute Bridge Floor Press
3 x 10
B3
Bear Crawl
3 x 10
C1
Mountain Climber
C2
Dead Bug
3 x 10
D
Speed Switch Lunge
1 x 1:00
Callie Miller, MS, RD, LD, CPT
Callie is a Registered Dietitian & Certified Personal Trainer with a passion for helping women build strength and confidence without using crash diets or excessive exercise programs.