2x2 Women
2x2 Movement
Too many people are drifting. Spiritually passive. Mentally distracted. Physically inconsistent. The result? Wasted potential– being less than God made them to be. Shallow relationships– unable to form and maintain meaningful bonds and friendships. Lack of clarity on what really matters– aimless in their energy and efforts.
2x2 was built to fight that drift. It’s a daily compass — not a crutch — giving you just enough direction to take action. Each day you get three focused prompts (Mind, Body, Soul) that push you toward strength, discipline, and purpose.
Over time, the small steps add up. You’ll train your body with intention, sharpen your thinking, and anchor your soul in God’s Word. Not through hype or endless scrolling — but through consistent, practical action.
The world doesn’t need more passivity. It needs builders. Cultivators. Disciple-makers. That’s why 2x2 exists.
2x2 Women is the offshoot of the original 2x2 designed for men. This program comes with all the same 2x2 mind and soul prompts that help you grow daily with intentionality but the body programming is designed with women in mind, taking into consideration the unique distinctions between men and women.
This program will help you fight drift and live with intention, body, mind, and soul.
A1
Wall Sit
3 x 1:00
A2
DB Deadbug Pullover
3 x 10
A3
Bear Shoulder Taps
3 x 10
Circuit
B
4 Rounds - 1 min Rest Between Rounds: -2 Min Stair Climber @ 60-80 steps/min -15 Bodyweight Squats
A1
Mini-Band Donkey Kicks
3 x 10
A2
Mini Band Firehydrant
3 x 15
A3
Monster Walks
3 x 0:45
B
Barbell Hip Thrust
4 x 8
C1
DB Reverse Lunge
2 x 8
C2
Crossover Step Up
2 x 8
D1
1/2 Kneeling Cable Rotation
2 x 10
D2
Suitcase Crunch
2 x 10
E
Plank
1 x 2:00
A1
Hollow Hold
3 x 0:20
A2
Front + Lateral Raise
3 x 10
B1
Sumo KB Deadlift
3 x 12
B2
Hand Elevated Push-Up
3 x 10
C1
Pull Up Iso Hold
3 x 0:20
C2
DB Walking Lunge
3 x 10
A1
Pogo Jumps
2 x 30
A2
High Knees In Place
2 x 0:30
A3
Backward Lunge with Twist
2 x 10
Circuit
B
Run/Walk a 5k
A1
Jump Squat
5 x 8
A2
Push-Up
5 x 8
B1
Body Weight Reverse Lunge
5 x 8
B2
Bench Dips
5 x 8
C1
Pull-Up
5 x 6-10
C2
Hollow Hold
5 x 0:30
A1
Push Up Position Shoulder Taps
3 x 10
A2
Pogo Jumps
3 x 25
A3
1 Leg Hip Lift
3 x 15
B
Goblet Squat
12, 10, 8, 6
C1
1 Leg Hamstring Curl
3 x 10
C2
Suitcase Crunch
2 x 10
D1
Hip Abductor Machine
20, 15, 10
D2
Calf Raise
2 x 20
A1
Side Plank Clamshell
3 x 20
A2
Russian Twist
3 x 20
A3
Prone Cuban Press
3 x 5
B1
Seated DB Overhead Press
4 x 5
B2
Bosu Ball Crunch
4 x 8-12
C1
Lat Pulldown
2 x 10
C2
Hand Elevated Push-Up
2 x 6-8
D1
Band Face Pull
2 x 15
D2
DB Bicep Curls
2 x 10
E1
Lying Leg Raise On Bench
2 x 10
E2
Bicycle Sit-Ups
2 x 10-20
Nick Gilmore
Nick Gilmore is a former Division II tennis player and performance coach who has worked with athletes from the collegiate to professional level. He uses fitness as a ministry to help athletes honor God, pursue excellence, and grow in character on and off the field.
Josh Raies
Josh has 6 years of experience in human performance and fitness. From 2021–2024 he served with Dallas Baptist University Baseball, where training the mind, body, and soul was central. He specializes in holistic development that builds strength, resilience, and long-term health.
When you join a team you’re getting more than programming, you’re joining an online community.
2x2 Women
2x2 Women
2x2 Women
