Habit Of The Week: 3 Full Body Workouts
Your Weekly Habit Challenge: Issue #2
How many times have you told yourself,
“I’ll start working out next week”?
But then… life decides it wants to happens.
Work runs late. Your kid needs help. You’re exhausted.
And before you know it, another week has passed without the workouts you promised yourself you’d do.
I see this pattern over and over with the women I coach.
They’re holding everything together for everyone else.
Their schedules are full.
Their energy is low.
And yet—they keep telling themselves they’ll find time “next week.”
But “next week” never comes.
The truth is (after coaching hundreds of women) the reason why you can’t stay consistent with working out:
Isn’t because of your “lack of motivation.”
It’s not because you’re laziness.
And it’s defiantly not because your metabolism is “broken.”
The problem is that you’ve been told success has too mean doing “MORE.”
More cardio. More restriction. More hours in the gym.
But doing more is exactly what’s burning you out.
What works isn’t “more.”
What works is building simple habits you can actually follow through on (even in the middle of a busy and probably very messy week.)
That’s why this week, your Habit Of The Week is to do something different.
Strength train or workout 3 times this week.
That’s it.
Three workouts. 15-45min. Done in a way that fits your lifestyle.
Because here’s what I know for sure:
When women commit to just 3 workouts a week, everything changes.
Their energy starts to come back.
Their mood lifts.
Their clothes fit a little better.
Most importantly—they prove to themselves they can be consistent.
And once that happens, the cycle of starting over every Monday begins to break.
So instead of thinking about all the things you “should” be doing, let’s focus on what you can do this week.
By the end of these 7 days, you’ll feel a real difference.
Stronger.
More in control.
And proud that you followed through.
This week isn’t about being perfect or working out every single day.
It’s about momentum.
And I’m going to walk you through it every step of the way.
You don’t have to do this alone. I’ve set up a free community where women are supporting each other through this exact challenge.
Come join us here👇🏻
Why Strength Training?
One of the first things I hear from women when we start working together,
“I just need to do more cardio.”
They think if they can sweat it out on the treadmill, bike, or in another spin class, the weight will finally come off.
And it’s not their fault they believe that.
The fitness industry has been telling women for decades that cardio is the only way to lose weight.
On top of that, so many women are afraid of strength training.
They worry it will make them look bulky, or that they don’t know what to do with the weights.
But here’s what I’ve seen coaching hundreds of women in their 30s, 40s, and 50s:
Cardio alone rarely delivers the results they want.
Over time, it often leaves them feeling drained instead of energized.
And the weight almost always creeps back once they can’t keep up with endless cardio sessions.
Strength training is different.
When women finally commit to it (even just 2–3 times per week) things start to change:
They notice their body feels tighter and stronger.
Their metabolism actually speeds up because muscle burns more calories than fat.
They stop feeling like they’re “always dieting” because their body is working for them, not against them.
And here’s the best part: it doesn’t take hours.
Some of my clients only workout for 25–30 minutes at a time.
And that’s enough to feel stronger, build lean muscle, and notice a difference in how their clothes fit.
Strength training also does something that cardio doesn’t:
it builds confidence.
I’ve watched women who walked into the gym feeling nervous and unsure suddenly light up after finishing a set of squats or presses they didn’t think they could do.
They stand taller. They move differently. They carry themselves with more pride.
That’s why strength training is at the center of my SimplyFit Fat Loss Program
Because while three 30-minute workouts might not sound like much, they can be the spark that changes everything.
You’ll feel more energized.
You’ll see momentum building.
And you’ll finally know you’re doing something that works with your body—not against it.
So instead of chasing more cardio or another quick-fix diet, this week is about building a foundation.
Three workouts. Three chances to prove to yourself that strength training fits your life.
And by the end of the week, you’ll understand why this one simple habit can make all the difference.
When I talk to women who feel like they can’t workout, they often tell me the same thing:
“I’ll get to it when life slows down.”
But the reality is life doesn’t slow down.
If anything, the demands get heavier.
Work gets busier. Family responsibilities shift. Hormone changes start to creep in.
And waiting only makes the problem bigger.
Here’s what I’ve seen happen when women keep putting off strength training:
Energy stays low. They wake up tired, push through the day on coffee, and crash at night.
Weight feels harder to manage. The body naturally loses muscle as we age, which slows metabolism. Less strength training means this process speeds up.
Confidence slips. They start avoiding photos, passing on social events, and comparing themselves to who they “used to be.”
Health risks rise. From bone density to insulin sensitivity, ignoring strength training means the body weakens faster than it should.
And here’s the thing—this decline doesn’t happen all at once.
It happens gradually, week after week, month after month.
Until one day, they look back and realize how far things have slipped.
But it doesn’t have to be that way.
That’s why this week is so powerful.
Because while skipping workouts adds up over time, so does showing up.
Three workouts this week = more energy by Friday.
Three workouts this week = momentum that carries into next week.
Three workouts this week = the spark that makes consistency finally possible.
And consistency is the key.
Just proving to yourself, one week at a time, that you can do this.
So I want you to think about it this way:
If nothing changes, where will you be in three months? Six months? A year?
And then ask yourself,
“What could change if you commit to just three workouts this week?”
By the time most women find me, they’ve already tried it all.
Meal plans.
30-day challenges.
Cutting out carbs.
Hours of cardio.
And while those things might work for a couple of weeks, the results never stick.
Here’s what I’ve learned after coaching hundreds of women in their 30s, 40s, and 50s:
The real problem isn’t a lack of effort.
It’s a lack of structure that actually fits their lifestyle.
That’s where the simple & sustainable fat loss approach comes in.
Instead of throwing another “all-or-nothing” plan at you, this approach is built around habits.
Simple, doable habits that create results without burning you out.
For this week, the habit is to strength training 3 times.
Why only three?
Because:
It’s realistic. You don’t need hours at the gym to get stronger.
It builds momentum. Three sessions are enough to notice changes by the weekend.
It fits into your life instead of competing with it.
Inside my SimplyFit 6-Week Fat Loss Program, this habit-based structure is exactly how I help women lose 10–20+ pounds and keep it off.
We don’t rely on willpower.
We just build systems that make consistency possible.
And that’s why this week matters.
You’re not just doing three workouts.
You’re proving to yourself that consistency is possible, even with a busy life.
Here’s what makes the simple & sustainable fat loss approach different:
We start with the smallest step that moves you forward. In this case, three workouts.
We focus on progress, not perfection. Missing a day doesn’t mean failure—it means you pick back up and keep going.
We build habits around your lifestyle. Whether you have 20 minutes at home or 45 minutes at the gym, the system adapts to you.
I’ve seen women walk into this doubting themselves — then walk out a week later with a spark in their eye.
They’re energized, proud, and ready for more.
That’s the power of starting small.
Because three workouts aren’t just workouts.
They’re the first brick in the foundation of a stronger, leaner, more confident you.
Now, Ima show you exactly how to structure the next 7 days so you succeed.
Your Habit of the Week – Strength Train 3 Days
This week’s habit is simple:
» Strength train or workout 3 times. «
Not every day. Not for hours. Just three times that fit into your lifestyle.
Why three?
Because it’s enough to move the needle, but not so much that it feels overwhelming.
It’s the sweet spot that creates momentum without requiring perfection.
I’ve coached women who felt paralyzed at the thought of “working out every day,” but when we shift the focus to three solid sessions, something clicks.
Suddenly it feels possible.
And once they get those wins under their belt, consistency starts to build.
This weeks challenge isn’t about becoming a fitness model in a week.
It’s about proving to yourself that you can show up—and creating a foundation that actually sticks.
How to Stay Consistent
Here’s what I’ve seen make the biggest difference when women commit to this habit:
Schedule your workouts.
Don’t just “try to fit them in.” Write them into your calendar the same way you would a work meeting or a doctor’s appointment.
Treat them as non-negotiable. The time you set aside for yourself matters just as much as the time you give everyone else.
Keep it simple.
You don’t need fancy equipment or a complicated plan. Bodyweight alone can get you started.
Stick to basic moves: squats, push-ups, rows, glute bridges, and planks. Master these before worrying about anything else.
Short sessions count.
Most of my clients train for 20–30 minutes. Some days, even 15 minutes is enough.
Consistency with short workouts beats inconsistency with long ones every time.
Track your wins.
After each workout, jot down what you did and how you felt.
Tracking progress builds confidence and makes you less likely to quit when life gets busy.
Pair it with an existing habit.
Example: After your morning coffee, do your workout. Or as soon as you get home from work, put on your workout clothes before anything else.
Anchoring your workouts to another routine makes them easier to stick with.
Roadblocks You Might Face (and How to Overcome Them)
1. “I don’t have time.”
This is the #1 roadblock. But here’s what I’ve seen again and again:
When women plan ahead, they find the time. You don’t need to carve out hours — you just need to be intentional with 20–30 minutes.
Your fix: Choose three specific windows this week. Morning, lunch break, evening—whatever fits. Don’t leave it to chance.
2. “I don’t know what to do.”
Uncertainty keeps a lot of women stuck. They feel like if they can’t do it perfectly, they shouldn’t start at all. But strength training doesn’t have to be complicated.
Your fix: Stick to a few basics. Squats, push-ups, rows, glute bridges, planks. Repeat them weekly. Progress comes from consistency, not variety.
3. “I’m afraid of getting bulky.”
I hear this all the time. But the truth is, women don’t have the hormones to bulk up like men. What strength training actually does is give you a leaner, firmer look, more energy, and a body that feels strong instead of tired.
Your fix: Focus on how you feel (more confident, more capable) not on the myth that you’ll get too “bulking.”
4. “I always lose motivation.”
Motivation is unreliable. That’s why so many women start strong and quit within weeks. What works isn’t chasing motivation—it’s building systems that keep you consistent even when you don’t feel like it.
Your fix: Remember: you don’t have to want to do it. You just have to show up. Think commitment over motivation.
5. “I’m too tired.”
This is one of the most common things I hear. But here’s the thing… skipping workouts keeps you tired. Moving your body gives you energy. I’ve seen clients walk in drained, then leave energized after just 20 minutes.
Your fix: Tell yourself you’ll do 5 minutes. Most of the time, once you start, you’ll keep going.
Common Mistakes to Avoid
These are the traps that derail so many women:
Going too hard, too fast. Trying to work out every day or do 60-minute sessions is a recipe for burnout. Three short sessions are plenty.
All-or-nothing thinking. Missing one workout doesn’t mean you failed. Consistency is built over weeks, not days.
Comparing yourself to your younger self. What worked at 25 won’t necessarily work at 45—and that’s okay. Focus on what your body needs now.
Relying only on cardio. Cardio has its place, but strength training is what reshapes your body, boosts your metabolism, and gives you long-term results.
Quitting when life gets messy. Life will get in the way. The key is learning how to keep going anyway, even if that means adjusting instead of stopping.
Mindset Shifts That Make This Work
Progress, not perfection. Consistency doesn’t mean never missing a workout. It means not quitting when you do.
Strong, not skinny. The goal isn’t shrinking—it’s building strength, energy, and confidence.
Momentum over motivation. Wins create momentum. Don’t wait for motivation—create it by showing up.
Your pace, your rules. Fitness isn’t about following someone else’s routine. It’s about building one that fits your life.
Three Example Workouts You Can Follow
(just in case you don’t know where to start)
Full Body Workout #1:
Goblet squat - 3 sets x 6 reps, 1m rest between sets
Dumbbell floor press - 3 sets x 6 reps, 1m rest between sets
Body weight pull ups - 3 sets x AMRAP, 1m rest between sets
Dumbbell standing shoulder press - 3 sets x 6 reps, 1m rest between sets
Dumbbell calf raises - 3 sets x 10 reps, 1m rest between sets
Full Body Workout #2:
Bodyweight walking lunges - 3 sets x 12 reps total, 1m rest between sets
Dumbbell rear delt flys - 3 sets x 6-10 reps, 1m rest between sets
Prone Y raises - 3 sets x 6-10 reps, 1m rest between sets
Dumbbell suitcase carry - 3 sets x 20 steps down and back, 1m rest between sets
Plank - 3 sets x 30sec, 1m rest between sets
Full Body Workout #3:
Dumbbell split squats - 3 sets x 6 reps each leg, 1m rest between sets
Dumbbell romanian deadlift - 3 sets x 6-10 reps, 1m rest between sets
Dumbbell floor bridge chest press - 4 sets x 6 reps, 1m rest between sets
Dumbbell single arm row - 4 sets x 6 reps each arm, 1m rest between sets
Dumbbell standing shoulder press - 4 sets x 6 reps, 1m rest between sets
Dumbbell bicep curls - 3 sets x 12 reps, 1m rest between sets
Dumbbell lying tricep extensions - 3 sets x 6-12 reps, 1m rest between sets
Side planks - 3 sets x 30sec each side, 1m rest between sets
What Success Looks Like This Week
Success isn’t about hitting the perfect workout. It’s about proving to yourself that you can keep a promise to yourself—even when life is busy.
By the end of this week, success means:
Three workouts, however short.
A body that feels a little stronger and more energized.
More confidence in your ability to be consistent.
I’ve seen women completely change their perspective after one week of this.
They realize it’s not about doing everything — it’s about just doing something.
And that “something” builds into more over time.
Your Challenge
So here’s your challenge for the week:
Pick three days.
Commit to 20–30 minutes.
Stick with the basics.
Track your wins.
Finish the week proud.
That’s it. Simple, sustainable, and realistic.
Three workouts. Three wins. One step closer to the version of you who feels strong, confident, and in control again.
One of the best ways to stay consistent is to share your progress. Post your workouts, your wins, and even your struggles inside our free community.
You’ll get encouragement and see other women doing the same challenge right alongside you.
This week, you’ll see how one simple habit (three strength workouts) can improve your energy, confidence, and consistency.
Now imagine what happens when you build on this for six weeks.
That’s exactly what we do inside the SimplyFit 6-Week Fat Loss Program.
The SimplyFit 6-Week Fat Loss Program IS NOT another quick fix.
It’s a step-by-step plan that fits into your lifestyle, helps you lose 10–20+ pounds, and allows you to keep your results for good (without extreme dieting or hours in the gym.)
Here’s what you’ll get:
A personalized 6-week plan built around your lifestyle
Simple, family-friendly nutrition tools
1:1 coaching and weekly accountability check-ins
Daily support so you never feel like you’re doing this alone
private coaching app to track your: habits, workouts, and progress
You’re going to prove to yourself this week that you can be consistent.
But you’re going to want to build on that momentum in order to keep the results coming.
Are you ready to take the next step?
👉 [Join the SimplyFit 6-Week Fat Loss Program today]
Much love,
Coach Anthony
📌 Ps. When Your ready Here’s A Few Ways I Can Help:
→ Check out the Simple & Sustainable Fat Loss Formula Guide: This guide teaches you how you can set up a fat loss plan that actually works with your busy life and delivers results that last.
→ Join The SimplyFit Fat Loss Program: A 6-week fat loss program built for busy women in their 30s, 40s, and 50s who are ready to lose 10--20+ pounds without restrictive dieting, feel confident in their body again (without waiting for “someday”), & build simple, sustainable habits that finally stick--for life