PLANS FOR REAL LIFE

TRAIN
YOUR WAY.

Clear, progressive and adaptable sessions for women who want to start, build strength or regain consistency.

CHOOSE A WORKOUT
MISS MWANGOLE performs a water-jug row
NO COMPLICATIONS

THREE STEPS.
A GOOD START.

01

Choose

Filter by time, level or place and find a session that fits your day.

02

Adapt

Reduce repetitions, use support or increase rest whenever needed.

03

Progress

When you finish with good technique, add a few repetitions or a light load.

MISS MWANGOLE WORKOUTS

WHAT SUITS YOU
TODAY?

MISS MWANGOLE presents the workout Start Now20 min
BeginnerHome

Start Now

  1. Chair squat — 10
  2. Incline push-up — 8
  3. Glute bridge — 12
  4. Elevated plank — 20 s
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MISS MWANGOLE presents the workout Full Body Express15 min
All levelsHome

Full Body Express

  1. Squat — 12
  2. Water-jug row — 12
  3. Incline push-up — 8
  4. Brisk march — 45 s
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MISS MWANGOLE presents the workout Women’s Strength40 min
IntermediateGym

Women’s Strength

  1. Romanian deadlift — 10
  2. Squat — 10
  3. Row — 12
  4. Shoulder press — 10
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MISS MWANGOLE presents the workout Glutes & Legs30 min
Beginner–intermediateHome

Glutes & Legs

  1. Glute bridge — 15
  2. Squat — 12
  3. Supported reverse lunge — 8/side
  4. Lateral hip abduction — 12/side
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MISS MWANGOLE presents the workout Mobility & Postura20 min
All levelsHome

Mobility & Postura

  1. Breathing 90/90 — 5 cycles
  2. Thoracic rotation — 6/side
  3. Hip mobility — 8/side
  4. Gentle stretch — 30 s
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MISS MWANGOLE presents the workout Confident Core25 min
Beginner–intermediateHome

Confident Core

  1. Dead bug — 8/side
  2. Elevated plank — 25 s
  3. Bird dog — 8/side
  4. Marching bridge — 8/side
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MISS MWANGOLE presents the workout Low-Impact Cardio20 min
BeginnerHome

Low-Impact Cardio

  1. Active march — 45 s
  2. Side step — 45 s
  3. Chair squat — 10
  4. Low-impact boxing — 45 s
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MISS MWANGOLE presents the workout Strong Upper Body30 min
IntermediateHome

Strong Upper Body

  1. Water-jug row — 12
  2. Incline push-up — 8
  3. Shoulder press — 10
  4. Biceps curl — 12
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MISS MWANGOLE presents the workout Full-Body Gym45 min
IntermediateGym

Full-Body Gym

  1. Leg press — 10
  2. Romanian deadlift — 10
  3. Lat pulldown — 12
  4. Chest press — 10
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MISS MWANGOLE presents the workout Strong Bones 50+30 min
BeginnerHome

Strong Bones 50+

  1. Sit to stand — 10
  2. Supported row — 12
  3. Calf raise — 12
  4. Assisted balance — 20 s/side
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MISS MWANGOLE presents the workout Postpartum Return15 min
Gradual returnHome

Postpartum Return

  1. Breathing 360° — 5 cycles
  2. Glute bridge — 8
  3. Sit to stand — 8
  4. Gentle walk — 5 min
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MISS MWANGOLE presents the workout Low-Energy Day15 min
All levelsHome

Low-Energy Day

  1. Calm breathing — 5 cycles
  2. Cat-cow — 8
  3. Thoracic rotation — 6/side
  4. Gentle walk — 8 min
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BALANCED ROUTINE

A REALISTIC
WEEK.

You do not need to train every day. A simple structure already builds consistency.

MONFull-body strength
TUEWalk or rest
WEDMobility and core
THURest
FRIFull-body strength
WEEKENDMovement you enjoy
TRAIN SAFELY

YOUR BODY SENDS SIGNALS.
LEARN TO LISTEN.

Before

Warm up for 4–6 minutes, prepare water and choose a realistic intensity.

During

You should feel effort, not sharp pain. Keep breathing naturally and use controlled technique.

After

Recover, eat and sleep. Severe pain, dizziness or pelvic symptoms require a pause and assessment.

Pregnancy, postpartum or a health condition? Seek clearance and guidance from a qualified professional before starting or returning to demanding training.

Editorial basis: original MISS MWANGOLE plans aligned with general recommendations from the OMS, ACSM e ACOG. Educational content; it does not replace individual assessment.

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