Fitness Workouts & Stretch

Looking for effective workouts and stretching routines designed specifically for women?

In this section you’ll find strength training, mobility exercises, and simple fitness routines to help you stay active, build strength, and prevent injury. These workouts are designed for all fitness levels so you can move safely and feel stronger every day.

You’ll also discover workout on demand replays, stretching routines, and ways to join our online or in-studio classes at Fit4Females, so you can stay consistent and supported in your fitness journey.

Tacos with Quinoa, 8 min workout and Veggie ends

Tacos with Quinoa, 8 min workout and Veggie ends

By Trina Medves|2025-03-10T16:04:01-04:00December 16th, 2020|

Today is Tacos, a 5 minute leg workout and how to save money with veggies. The could be called Quinoa Quesadillas too. Are they Taco's or Quesadillas? Either way, they are delicious. The real party [...]

Morning Workout and Strength Flow Workout

Morning Workout and Strength Flow Workout

By Trina Medves|2024-11-22T19:35:38-05:00December 12th, 2020|

Morning routines are critical for productivity, stress reduction and setting up your day. Your morning will make or break you. I have always pushed my alarm clock until the last possible minute and I am [...]

Reduce Stress with Stretches & Sexy Shoulders

Reduce Stress with Stretches & Sexy Shoulders

By Trina Medves|2021-12-16T18:15:21-05:00September 17th, 2020|

Reduce stress in 6 minutes with this live video stretch routine and a quickie video reel for Sexy Shoulders below. I went live with a Stretch Routine to help reduce stress, calm anxiety and prevent [...]

Cardio HIIT Workout for ABS, Legs and Arms

Cardio HIIT Workout for ABS, Legs and Arms

By Trina Medves|2026-03-10T10:33:00-04:00July 14th, 2020|

My Cardio HIIT Workout will create a big after burn. This is fun and you can grab a play ball or pillow for the slams. Get your heart rate up, target legs, ABS and [...]

Pre and Post workout “What Should I eat”

Pre and Post workout “What Should I eat”

By Trina Medves|2020-05-13T15:01:10-04:00May 13th, 2020|

What should I eat pre and post workout? Amazing questions from our Community. I launched "Tackle it Tuesdays" free Coaching and my 14 Day free challenge to help with Fitness, Food, Mindset, Health and more. [...]

6 minute Workout Legs, Booty and ABS Tabata

6 minute Workout Legs, Booty and ABS Tabata

By Trina Medves|2024-05-14T17:03:59-04:00April 20th, 2020|

6 minute workout time! Join Coach Trina for a dynamic Tabata round followed by a quick 2-minute burst. Looking for more? Check our live Women's Only Fitness class schedule here for longer workouts and [...]

Tabata Circuit “Rev it Up & #3 Booty HIIT”

Tabata Circuit “Rev it Up & #3 Booty HIIT”

By Trina Medves|2021-09-14T09:18:25-04:00March 19th, 2020|

You are invited to free Tabata circuit workouts live with Coach Trina during our isolation at home. We are offering paid workouts on our schedule here and quickie workouts here. In Studio classes moved Online. [...]

Protected: Members Only Body Weight Workouts

By Trina Medves|2020-08-24T15:38:33-04:00March 18th, 2020|

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Tabata Workout Side Skaters & Curl & Press

Tabata Workout Side Skaters & Curl & Press

By Trina Medves|2021-04-22T13:53:39-04:00March 9th, 2020|

Tabata workout live with Coach Trina. If you are stressed for time and need to move your body, join me for my Quickie workout. High intensity fitness that gets you in and out quickly. Tabata [...]

Shoulder Shredder and AB Workout – 3 moves

Shoulder Shredder and AB Workout – 3 moves

By Trina Medves|2020-03-05T13:54:04-05:00March 5th, 2020|

This quick shoulder shredder workout that is three moves can be done anywhere. Grab water, start with a good warm up, and go at your own pace for each exercise. Make this workout happen and [...]

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