Power Happens 1.0 Beginner

Suitable for: Home or Gym

This is the starting point for the Power Happens series, built for women who are new to strength training or returning after significant time away. This plan will help to build strength, bone density, and real movement patterns from the ground up.

The programming opens with higher rep ranges, and there is intention behind that. Preparing tendons, ligaments, and the mind-muscle connection before adding heavier loads builds structural strength that lasts. Each of the four 3-week programs advances the training methods and shifts the loading. By week 12 you will be moving with technical confidence and a genuine strength base.

Three full body strength days per week sit alongside two cardio sessions, drawing from HIIT, SIT, and LISS. An optional core and mobility day rounds out each week. Most women continue into Beginner 2.0.

• 12 weeks | 4 programs, 3 weeks each


• 5 days/week: 3 Strength + 2 Cardio + 1 Optional Core & Mobility


• Workout length: 60 min | 30-40 min alternate available


• Equipment: Swiss ball, dumbbells or kettlebells, long and short resistance bands (bench recommended, not required)

As with any exercise program, you should have clearance from your medical provider before starting. This is especially important if you have low bone density or any medical condition that may affect the safety of these exercises.