Female Fit Program
Five-Five Performance
General Fitness, Functional Fitness, Functional Training, Women's TrainingThis program is all about feeling strong, looking toned, and moving well—no barbell required. We hit the glutes, shoulders, and core hard with dumbbells, kettlebells, resistance bands, and bodyweight moves, then keep your heart pumping with fun conditioning on the treadmill, bike, or StairMaster. Every session is designed to challenge you, make you feel good, and leave you stronger than when you walked in.
A1
DB Shoulder Press
3 x 12
A2
DB RDL
3 x 12
B1
Hip Thruster
3 x 15
B2
DB Lateral Raise
3 x 10
C1
Weighted Step Ups
3 x 12
C2
Plank Shoulder Taps
3 x 0:30
D1
DB Bicep Curls
3 x 10
D2
Band Tricep Push Down
3 x 10
A
Treadmill Work
1 x 10
Circuit
B
3-4 Rounds: Russian Twist x 20 reps each side Bicycle Crunch x 20 reps each side Front Plank x :30 seconds Side Plank x :20 seconds each side
A1
Goblet Squat
4 x 12
A2
DB Arnold Press
4 x 10
B1
Donkey Kicks
3 x 15
B2
DB Front Raise
3 x 12
C1
Single Leg Hip Thrust
3 x 12
C2
Standing DB Upright Row
3 x 10
D1
4-Way Dead Bug
3 x 15
D2
Side Plank Hip Drop
3 x 12
A1
Treadmill Work
1 x 30:00
A2
Stairmaster
1 x 30:00
A3
Assault Bike
1 x 30:00
Glute + Core Burnout
B
4 Rounds :30 seconds Glute Bridge :30 seconds Mountain Climber :30 second Rest
A1
KB swings
3 x 10
A2
DB Lateral Raise
3 x 10
A3
Bulgarian Split Squat
3 x 10
A4
Banded Bicep Curl
3 x 10
A5
Medicine Ball Slam
3 x 10
A6
DB Shoulder Press
3 x 10
A7
KB Renegade Row
3 x 10
A8
Clamshells
3 x 10
A9
Banded Tricep Pushdown
3 x 10
Coach Parker
Former collegiate strength and conditioning coach now working with the everyday athlete.
