Phase 3: Elevate
Goal: Strength • Fat Loss • Endurance
Equipment Needed
- Dumbbells
- Resistance Bands
- Exercise Mat (Optional)
Workout Time: 25–30 Minutes
Welcome to Phase 3!
Congratulations! By reaching the final phase of the TruFitTrish Beginner Transformation Program, you've built a strong foundation and developed healthy exercise habits.
This program is designed to help you continue building lean muscle, increase endurance, improve overall strength, and feel more confident with every workout.
Remember, progress isn't about being perfect—it's about showing up consistently and becoming stronger one day at a time.
Rest: 30–60 seconds between exercises.
Weekly Schedule
Monday: Lower Body Strength
Tuesday: Upper Body Push
Wednesday: Full Body Conditioning + Core
Thursday: Glutes & Hamstrings
Friday: Upper Body Pull
Saturday: Walk, Stretch, or Active Recovery
Sunday: Rest
Day 1 – Lower Body Strength
Warm-Up (3–5 Minutes)
Complete each movement for 30 seconds.
- March in Place
- Bodyweight Squats
- Glute Bridges
- Hip Circles
- Leg Swings
Goblet Squat 3 Sets × 10–12 Reps
Hold one dumbbell close to your chest. Lower into a squat by sitting your hips back, then press through your heels to stand.
Coach Trish Tip 💛
Keep your chest proud and your core engaged throughout the movement.
Romanian Deadlift 3 Sets × 12 Reps
Hold dumbbells in front of your thighs. Hinge at your hips while keeping your back flat. Feel the stretch in your hamstrings before returning to standing.
Walking Lunges 3 Sets × 10 Reps Each Leg
Take controlled steps and lower until both knees are close to 90 degrees.
Dumbbell Step-Ups 3 Sets × 10 Reps Each Leg
Step onto a sturdy bench or platform, driving through your heel to stand tall before lowering with control.
Standing Calf Raises 3 Sets × 15 Reps
Pause briefly at the top before lowering slowly.
Lower Body Finisher
Complete 3 rounds:
- 15 Bodyweight Squats
- 20 Glute Bridge Pulses
- 30-Second Wall Sit
Cool Down
Stretch your quads, hamstrings, glutes, calves, and hip flexors.
Day 2 – Upper Body Push
Warm-Up
- Arm Circles
- Shoulder Rolls
- Band Pull-Aparts
- Torso Twists
- Arm Swings
Dumbbell Chest Press 3 Sets × 12 Reps
Press the dumbbells toward the ceiling, then lower slowly with control.
Shoulder Press 3 Sets × 10 Reps
Press overhead while keeping your ribs down and core tight.
Incline Push-Ups 3 Sets × 8–12 Reps
Use a countertop, bench, or sturdy chair. Progress to lower surfaces as you become stronger.
Lateral Raises 3 Sets × 12 Reps
Raise the dumbbells to shoulder height and lower slowly.
Triceps Overhead Extension 3 Sets × 12 Reps
Keep your elbows pointing forward as you extend your arms overhead.
Front Plank 3 Holds × 30–45 Seconds
Perform from your knees if needed.
Upper Body Finisher
Complete as many rounds as possible in 5 minutes:
- 10 Push-Ups
- 12 Shoulder Presses
- 20 Mountain Climbers
Cool Down
Stretch your chest, shoulders, triceps, and upper back.
Day 3 – Full Body Conditioning & Core
Warm-Up
- March in Place
- Bodyweight Squats
- Arm Circles
- High Knees (Slow Pace)
- Torso Rotations
Dumbbell Thrusters 3 Sets × 12 Reps
Perform a squat followed by an overhead press.
Renegade Rows 3 Sets × 10 Reps
Keep your hips as still as possible while rowing one dumbbell at a time.
Modification
Perform from your knees if needed.
Reverse Lunges 3 Sets × 10 Reps Each Leg
Alternate legs while maintaining good posture.
Band Face Pulls 3 Sets × 15 Reps
Pull the band toward your face while squeezing your shoulder blades together.
Russian Twists 3 Sets × 20 Total Reps
Rotate from side to side while keeping your chest lifted.
Conditioning Challenge
Complete as many rounds as possible in 5 minutes:
- 10 Squats
- 10 Dumbbell Swings
- 10 Push-Ups
- 20 Mountain Climbers
Move at a pace that allows you to maintain proper form.
Cool Down
Stretch your entire body and take slow, deep breaths.
Day 4 – Glutes & Hamstrings
Warm-Up
- Glute Bridges
- Hip Circles
- Bodyweight Squats
- Leg Swings
- Banded Side Steps
Sumo Squats 3 Sets × 12 Reps
Take a wider stance and keep your chest lifted as you lower into the squat.
Bulgarian Split Squats 3 Sets × 8–10 Reps Each Leg
Place your back foot on a bench or chair.
Modification
Perform a stationary split squat if needed.
Single-Leg Romanian Deadlifts 3 Sets × 10 Reps Each Leg
Hinge at your hips while balancing on one leg.
Banded Lateral Walks 3 Sets × 15 Steps Each Direction
Maintain a slight squat throughout the movement.
Frog Pumps 3 Sets × 20 Reps
Press the soles of your feet together and squeeze your glutes at the top of every repetition.
Glute Burnout
Complete twice:
- 20 Glute Bridges
- 20 Donkey Kicks Each Leg
- 20 Fire Hydrants Each Leg
Minimal rest between exercises.
Cool Down
Stretch your glutes, hamstrings, quads, and hip flexors.
Day 5 – Upper Body Pull
Warm-Up
- Arm Circles
- Shoulder Rolls
- Band Pull-Aparts
- Cat-Cow Stretch
- Torso Rotations
One-Arm Dumbbell Rows 3 Sets × 12 Reps Each Side
Pull the dumbbell toward your hip while squeezing your shoulder blade.
Reverse Fly 3 Sets × 12 Reps
Keep a slight bend in your elbows and avoid swinging the weights.
Resistance Band Face Pulls 3 Sets × 15 Reps
Pause briefly with every repetition.
Hammer Curls 3 Sets × 12 Reps
Keep your elbows close to your sides.
Farmer Carries 3 Rounds × 30–45 Seconds
Walk tall while holding heavy dumbbells at your sides.
Side Plank 3 Holds × 20–30 Seconds Each Side
Perform from your knees if needed.
Upper Body Finisher
Complete as many rounds as possible in 5 minutes:
- 10 Bent-Over Rows
- 10 Dumbbell Swings
- 10 Squat to Press
- 20 High Knees
Cool Down
Stretch your shoulders, chest, biceps, forearms, and upper back.
Weekly Progression
Week 1
Learn the movements and focus on proper form.
Week 2
Increase each exercise by one or two repetitions where possible.
Week 3
Increase your dumbbell weight while maintaining excellent form.
Week 4
Reduce your weights by about 25% and focus on recovery before beginning the program again or moving into a more advanced training plan.
Coach Trish's Success Tips 💛
- Strong women aren't built overnight—they're built one workout at a time.
- Lift with intention, not ego. Quality movement always beats heavier weight.
- Prioritize protein, hydration, and sleep to support muscle recovery.
- Celebrate every milestone, no matter how small. Progress is progress.
- Remember why you started. You're not just changing your body—you're building confidence, strength,
and a healthier future.
Feel Better. Move Better. Be Better.
Movement is Medicine.