Goal: Strength • Fat Loss • Endurance
Equipment Needed
- Dumbbells
- Resistance Band
- Exercise Mat (optional)
Workout Time: 25–30 Minutes
Before You Begin
Welcome! If you're just starting your fitness journey, congratulations on taking the first step. Remember, consistency is more important than perfection. Focus on learning proper form rather than lifting heavy weights.
Choose a weight that feels challenging by the last few repetitions while still allowing you to maintain good form.
Rest: 45–60 seconds between exercises.
Day 1 – Lower Body Strength
Warm-Up (3–5 Minutes)
Complete each exercise for 30 seconds.
- March in place
- Bodyweight squats
- Glute bridges
- Leg swings
- Hip circles
Goblet Squat
3 Sets × 12 Repetitions
Hold one dumbbell close to your chest.
- Stand with your feet shoulder-width apart.
- Keep your chest lifted.
- Sit your hips back as if you're sitting in a chair.
- Lower until your thighs are almost parallel to the floor.
- Push through your heels to return to standing.
Coaching Tip 💪 Keep your knees tracking over your toes and avoid letting them collapse inward.
Romanian Deadlift
3 Sets × 12 Repetitions
- Hold two dumbbells in front of your thighs.
- Keep a slight bend in your knees.
- Push your hips back while lowering the weights down your legs.
- Stop when you feel a stretch in your hamstrings.
- Squeeze your glutes as you return to standing.
Coaching Tip 💪 Keep the dumbbells close to your legs throughout the movement.
Reverse Lunges
3 Sets × 10 Repetitions Each Leg
- Stand tall.
- Step one foot behind you.
- Lower until both knees reach about 90 degrees.
- Push through your front heel to return.
Beginner Option Hold onto a chair or wall for balance if needed.
Banded Glute Bridges
3 Sets × 15 Repetitions
- Place a resistance band above your knees.
- Lie on your back with knees bent.
- Press your knees slightly outward.
- Lift your hips until your body forms a straight line.
- Slowly lower.
Focus Squeeze your glutes at the top for two seconds.
5-Minute Finisher
Complete the following circuit three times.
- 30 seconds Squat Pulses
- 30 seconds March in Place
- 30 seconds Bodyweight Squats
- 30 seconds Rest
Cool Down
Hold each stretch for 20–30 seconds.
- Hamstring Stretch
- Quad Stretch
- Figure-4 Glute Stretch
- Hip Flexor Stretch
TruFitTrish Reminder 💛 Strong women aren't built in one workout—they're built by showing up consistently.
Day 2 – Upper Body & Core
Warm-Up
- Arm circles
- Shoulder rolls
- Band pull-aparts
- Light punches
- Torso twists
Dumbbell Chest Press
3 Sets × 12 Repetitions
Lie on the floor or a bench.
- Hold a dumbbell in each hand.
- Lower slowly until your elbows gently touch the floor.
- Press the weights back toward the ceiling.
One-Arm Dumbbell Row
3 Sets × 12 Each Side
- Support yourself with one hand on a chair or bench.
- Pull the dumbbell toward your rib cage.
- Lower with control.
Focus Squeeze your shoulder blade with every repetition.
Shoulder Press
3 Sets × 10 Repetitions
- Hold dumbbells at shoulder height.
- Press overhead.
- Slowly lower.
Avoid arching your lower back.
Band Pull-Aparts
3 Sets × 15
Pull the band apart while keeping your shoulders relaxed.
Dead Bugs
3 Sets × 12
Slowly extend the opposite arm and leg while keeping your lower back pressed into the floor.
Plank
Hold for 30–45 seconds
If needed, perform the plank from your knees.
5-Minute Finisher
Alternate for five rounds.
- 10 Push-Ups (wall, knees, or toes)
- 12 Bent-Over Rows
- Rest for the remaining time in each minute.
Cool Down
Stretch your:
- Chest
- Shoulders
- Triceps
- Upper back
TruFitTrish Reminder 💛 Progress doesn't come from lifting the heaviest weight. It comes from practicing good form and getting a little stronger each week.
Day 3 – Full Body Conditioning
Warm-Up
Complete one minute each.
- March in place
- Bodyweight squats
- Arm swings
- Walking lunges
- High knees (slow pace)
Dumbbell Thrusters
3 Sets × 12
Perform a squat and press the dumbbells overhead as you stand.
Step-Ups
3 Sets × 10 Each Leg
Step onto a sturdy bench or step.
Drive through your heel to stand.
Renegade Rows
3 Sets × 10
Row one dumbbell at a time while keeping your hips as still as possible.
Modification Perform from your knees if needed.
Band Face Pulls
3 Sets × 15
Pull the band toward your face while keeping your elbows high.
Russian Twists
3 Sets × 20 Total
Rotate slowly from side to side.
Keep your chest lifted.
5-Minute Challenge
Complete as many rounds as possible.
- 10 Squats
- 10 Mountain Climbers Each Side
- 8 Push-Ups
- 10 Dumbbell Swings
Move at your own pace while maintaining good form.
Cool Down
Stretch your entire body.
Take slow, deep breaths and allow your heart rate to return to normal.
Weekly Progression
Week 1 Learn each movement and focus on proper form.
Week 2 Increase each exercise by one or two repetitions.
Week 3 Increase your dumbbell weight if the exercises begin to feel easy.
Week 4 Reduce your weights slightly and allow your body to recover before beginning the program again.
TruFitTrish Coaching Tips 💛
- Focus on consistency, not perfection.
- Strength training helps preserve muscle while supporting fat loss.
- Aim to complete all three workouts each week.
- Walking, cycling, or light movement on rest days is encouraged.
- Fuel your body with plenty of protein and water to support recovery.
Remember... every workout is a step toward becoming stronger, healthier, and more confident.
Feel Better. Move Better. Be Better. Movement is Medicine.