DAY 1 | STRONG START 2026 – FULL BODY STRENGTH WORKOUT AT GYM FOR WOMEN I Intermediate–Advanced

Women’s Strength Training | Intermediate–Advanced

Welcome to Strong Start 2026 – Workout 1 💪
This is a full body strength workout for women, designed to build strength, confidence, and structure using basic gym equipment that most gyms have.

This workout is part of the Strong Start 2026 Program, where we focus on progressive overload, smart training, and sustainable strength — not burnout.

💪 Workout Overview

Type: Full Body Strength At Gym
Level: Intermediate–Advanced
Style: Strength training with alternating sets
Focus: Glutes, legs, back, core, full-body strength
Rest: I've added 10 sec rest, but take 1–3 minutes between sets (pause the video when needed)

⏱️ This video is around 20 minutes, but make sure to take extra time for rest and preparation between exercises. Train at your own pace.

We’ll be alternating between exercises, so you can move back and forth between two movements before switching to the next set.

A timer is added for guidance, but always follow the rep counts written on the screen — the timer is just a reference.

If your gym doesn’t have a specific piece of equipment, feel free to modify the exercise, use similar equipment, or skip it if needed.

🔥 Warm-Up (2 Rounds)
Stability Ball Wall Squat
Wall-Assisted Pistol Squat (Left + Right)
Side to Side Low Plank

Full Body Workout Exercises:
Seated Leg Press
Glute Bridge with Feet Elevated
Trap Bar Deadlift
Single-Leg Glute Bridge Hold & Chest Press (Right & Left)
Single-Arm Dumbbell Row
Seated Medicine Ball Rotational Slam
Banded Crunch with Medicine Ball

Equipment Used

Stability Ball
Seated Leg Press Machine
5 kg Weight Plate
Booty Band
Trap Bar (25 kg) + additional plates (I’m using a total of 40 kg)
Pair of Dumbbells (I’m using 4 kg and 5 kg)
Medicine Ball (I’m using 4 kg)
Thin Loop Resistance Band