sff - strong flexible fast - intro

Helena PC

Kickstart your fitness journey with the "sff - strong flexible fast - intro" program! Over the course of 3 weeks, you'll engage in a balanced routine four days a week, blending strength training and mobility work. Experience invigorating yoga sessions to enhance flexibility, alongside targeted workouts for your chest and arms using kettlebells and dumbbells. This program is designed to build strength while improving your overall agility, making it perfect for anyone looking to elevate their fitness game. Get ready to feel stronger, more flexible, and faster than ever!

**sff - strong flexible fast - intro**  is a focused 3-week starter plan with 12 sessions: two strength workouts, one yoga or pilates class, and one run each week. It’s designed to help you ease into training while building strength, flexibility, and endurance in a balanced way. Beginner-friendly and women-focused, this intro sets the foundation for a leaner, stronger, and more agile body — and prepares you for the full *sff* program to come.

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Week 1

Week 2

Week 3

Yoga

Flexible and mobile

Stretching

Walk

Pick a weight you can finish with 5 reps left in the tank during set 1. This is your baseline.

Kettlebell Swing

Box Jump

Chest Fly (Dumbbell)

Seated Dumbbell Curl

Dumbbell Bench Pullover

Lying Leg Raise

Strong chest and arms

In week 2, move up from your baseline using the smallest weight increase available.

In week 3, go a step up from your week 2 weight with another smallest weight increase.

Front Squat (Dumbbell)

Split Squat (Dumbbell)

Deadlift (Dumbbell)

Bent Over Row (Dumbbell)

Lat Pulldown

Plank with Shoulder Taps

Strong legs and back

In week 2, move up from your baseline using the smallest dumbbell increase available.

In week 3, go a step up from your week 2 weight with another smallest dumbbell increase.

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Helena PC