DO Fitness Co.
Strength & Conditioning, WeightliftingA strength training program for women!
What you get:
- Access to BOTH home & gym training options
- 4x Strength training sessions per week
- 1x Conditioning training session per week
- Track your progress, log your weights & view exercise form videos right inside the app!
- Private community chat within the app!
- All members are welcome to send in videos for form review
- FREE 7-Day Trial
4 sessions per week
Must use App app to view and log training
Team Training
A
Single Arm Bent Over Row
4 x 8
B
Straight Arm Pulldown
4 x 10
C1
Dumbbell Underhand Rows
3 x 10
C2
Supinated Bicep Curls
3 x 10
D1
Hammer Concentration Curl
3 x 10
D2
Chest Supported Y Raise
3 x 12
A
Single Arm Bent Over Row
4 x 8
B
Banded Straight Arm Pull Down
4 x 10
C1
Dumbbell Underhand Rows
3 x 10
C2
Supinated Bicep Curls
3 x 10
D1
Hammer Concentration Curl
3 x 10
D2
Chest Supported Y Raise
3 x 12
A
Full + 1/4 Heel Elevated Goblet Squat
4 x 8
B
Bulgarian Split Squat
15, 12, 10
C1
Curtsy Lunge
3 x 8
C2
Barbell Deadlift
3 x 10
D1
Leg Extensions
15, 12, 10
D2
Weighted Up-Downs
A
Full + 1/4 Heel Elevated Goblet Squat
4 x 8
B
Bulgarian Split Squat
15, 12, 10
C1
Curtsy Lunge
3 x 8
C2
Barbell Deadlift
3 x 10
D1
Leg Extensions
15, 12, 10
D2
Weighted Up-Downs
A1
Bench Squat
5 x 10
A2
DB Push Press
5 x 10
A3
Walking Lunges
5 x 10
A4
Dumbbell Bent Over Rows
5 x 10
A5
Overhead Marches
5 x 10
A6
Broad Jump + Jump Squat
5 x 10
A
Dumbbell KAS Glute Bridge
4 x 10
B
Z-Press
3 x 10
C1
Curtsy Lunge
3 x 8
C2
Full + 1/4 Rep Lateral Raise
3 x 6
D1
Staggered Stance Good Morning
3 x 8
D2
Bent Over Rear Delt Fly
3 x 12
E
Banded Side Lying Leg Lifts
3 x 12
A
Dumbbell KAS Glute Bridge
10, 10, 8, 8
B
Z-Press
3 x 10
C1
Curtsy Lunge
3 x 8
C2
Full + 1/4 Rep Lateral Raise
3 x 6
D1
Staggered Stance Good Morning
3 x 8
D2
Bent Over Rear Delt Fly
3 x 12
E
Banded Side Lying Leg Lifts
3 x 12
A
Seated Rows
12, 10, 8
B
Top + Bottom Curls
3 x 6
C1
Single Arm Bent Over Row
3 x 10
C2
Seated Incline Wide Curls
3 x 10
D
Dumbbell Pull Over
3 x 12
E1
Hanging Knee Raise
3 x 8
E2
Dead Bugs
3 x 12
E3
Side Plank T Raise
3 x 8
A
Banded Seated Rows
3 x 12
B
Top + Bottom Curls
3 x 6
C1
Single Arm Bent Over Row
3 x 10
C2
Seated Incline Wide Curls
3 x 10
D
Dumbbell Pull Over
3 x 12
E1
Reverse Crunches
3 x 12
E2
Dead Bugs
3 x 10
E3
Side Plank T Raise
3 x 8
When you join a team you’re getting more than programming, you’re joining an online community.
DO FITNESS (4-DAY GYM)
DO FITNESS (4-DAY GYM)
DO FITNESS (4-DAY GYM)
