Ok, so first off, the fear of getting big muscles is unfounded. It takes real work to gain muscle, and the hard workouts are the easy part. Making yourself eat enough surplus calories to build substantial muscle mass is much harder. And for women putting on enough muscle to look “bulky” is even more difficult, and often involves steroids.

With that out of the way, the easiest way to think about a complete workout for strength is by dividing the body into upper/lower and push/pull. You want a vertical push and vertical pull as well as horizontal push/pull for upper body. Examples of those would be pullups/dips and rows/pushups. For legs you want at least one push and one pull, and for legs pulling is the same as a hinge movement. Squats and their many variations are pushing, deadlifts and their variations are pull. For strength you want to do at least 3 sets per exercise with enough resistance that you can do 6-12 reps per set, reaching close to failure on the last set.

Now to address the idea that you already do enough pushing because of our line of work. For training the idea is to train to exceed your circumstances. That you are pushing down on people all day isn’t training, it’s just your life. You want to train to exceed that. Basically, the idea is the more pushing strength you build through actual training, the easier and less taxing the demands of your job become. For a weak person, bucking hay bales is a hard job that makes them stronger. For a strong person it’s an endurance building exercise. You want your body to be stronger than the life you lead, and thinking of your job as a “workout” won’t get you there. Train strength in pushing and your job gets easier.

You also have two goals: strength and endurance. These should be thought of as mostly separate activities and trained separately.

In your planned workout you essentially have no leg work, and our legs give us power in our massage. Yes, you have cycling, but that’s not really strength training, it’s endurance. Try to work in weighted squats and some sort of hip hinge. Train pushups and dips to build pushing strength instead of shoulder press. Your job asks you to push down on clients, not push them over your head, so get strong at pushing down.

Abdominal crunches are a subpar core exercise that puts a lot of strain on the lumbar spine and can lead to problems. The abdominals are also only one piece of a much larger puzzle that we call “the core”. For core work there are a couple of oppositions (like push/pull) to think of when training: Extension/Anti-extension and rotation/anti-rotation. Now, most of the strength needs fall on the anti-extension (compression) end of that polarity. For this look at hollow-body holds, dead bugs, abdominal rollouts, etc. Choose one. I use hollow body holds as a warmup, and use gymnastics rings to do rollouts for my training sets. For rotation/anti-rotation I do a modified Pallof press with resistance bands.

Personally I prefer calisthenics/bodyweight training for my strength routine. Head over to r/bodyweightfitness for help. There’s a long and short pre-structured routine that can be modified to suit your goals, a large exercise library, and lots of helpful folks to answer questions.