Plan Overview
Ease Into Movement & Strength at Home was created during the early pandemic as a gentle, realistic way to rebuild strength at home without equipment or overwhelm. As a personal trainer who works primarily with women 50+, I designed this plan to feel supportive, approachable, and sustainable, even if you’ve struggled to stay consistent in the past.
What’s Inside the 8-Week Plan
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25 page digital download which includes the 8 week Ease Into Movement & Strength plan and 2 bonus plans: 4 Week Strength Training Plan and 4 Week Cardio-strength Training Plan for a total of 16 weeks of done-for-you planning
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Video tutorials for every exercise in the plan so that you can hone the skills that get you strong and feeling good
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Training logs for each training block you can download and print out to help you track your progress
We know exercising is important for us mentally, physically and spiritually. It lifts our mood, improves our health, increases our strength and suppleness and boosts our energy levels.
This means we can show up more fully to nurture meaningful relationships, engage in interesting hobbies and do important work in the world.
Cultivating a just right, good enough fitness practice allows us to do more of what we enjoy with more stamina and enthusiasm.
Ease Into Movement & Strength at Home is an easy workout routine for beginners.
You do NOT need to exercise yourself sore
or turn fitness into a second career.
You CAN build yourself up without breaking yourself down.
This home workout plan lets you progress at your own pace with guidance and without pressure or overwhelm.
A weekly workout plan that supports you, not drains you.
You don’t have to invest hours or push yourself to the edge to feel stronger. Small, steady sessions add up—and help you feel more capable in your daily life.
Fitness that fits a full life.
Life is demanding. Work, caregiving, stress, and endless responsibilities can make starting an exercise routine feel impossible. Ease Into Movement & Strength at Home was designed to be gentle, flexible, and supportive—so movement fits into your real life, not the other way around.
Experience the stress-reducing, health-promoting benefits of exercise today.
Even short sessions can improve energy, strengthen joints and muscles, and help you feel more grounded. This is movement that supports your body—and your life—without pressure or overwhelm.
Ease Into Movement & Strength at Home guides you gradually and gently (or reintroduces you) to a simple full-body strength routine—without shame, depletion, or confusing workouts.
About Emiko
I’m a personal trainer in Del Mar, California, specializing in helping women 50+ build strength, stability, and confidence through realistic, sustainable training. My approach centers gentle progressions, joint-friendly movement, and supportive coaching that meets you where you are—so you can feel strong and capable in everyday life.
What you get with Ease Into Movement & Strength at Home plan
Make steady progress with fewer exercises done well.
Learn a maximum of 4 new exercises every 2 weeks. Each new set of exercises you learn will be added to the previous week’s exercises and repeated until plan completion. This allows you to hone your skills and increase your strength without getting distracted and overwhelmed by having to learn a bunch of new exercises at every workout.
Establish and maintain a sustainable fitness routine.
You will start with 10 minute warm-up sessions done twice a week and by week 8, you will be doing 45 minute (or less) full-body strength training sessions twice a week. This gradual approach helps to minimize procrastination, frustration and burn-out that can happen when taking on too much, too soon.
16 weeks of done-for-you training sessions.
You get the 8 week Ease Into Movement & Strength plan plus 2 bonus plans: 4 Week Strength Training Plan and 4 Week Cardio-Strength plan so that you can continue building on the foundation you created.
Step-by-step weekly workout plan.
Every 2 week training block starts off by letting you know what to expect, how much time you will need to complete your training sessions and also includes coaching tips. The plan for the current 2 week block immediately follows, which you will be encouraged to print out and jot notes on.
Optional cardio.
Learn how to create and customize a quick 5 minute cardio finisher or a longer stand alone interval training session appropriate for your fitness level with the included video tutorial.
Minimal equipment (household items):
Quick start guide.
Instructions on how to move first and study the details later as soon as you download the plan.
Getting strong and feeling good doesn’t have to be grueling or take up all of your time and energy.
By approaching fitness in a gentle, gradual and relaxed way you are more likely to train consistently most of the time--perfect adherence is not required. In fact, I strike Perfect from all aspects of my training and coaching to make plenty of room for Progress instead.
This is how you cultivate a fitness routine that builds you up without breaking you down.
Ease Into Movement & Strength at Home
-
25 page digital download which includes the 8 week Ease Into Movement & Strength plan and 2 bonus plans: 4 Week Strength Training Plan and 4 Week Cardio-strength Training Plan for a total of 16 weeks of done-for-you planning
-
Video tutorials for every exercise in the plan so that you can hone the skills that get you strong and feeling good
-
Training logs for each training block you can download and print out to help you track your progress
What People Say About East Into Movement & Strength at Home
BONNIE T.
This plan was a game-changer for a beginner like me who struggled to find a program that was gentle yet effective. The minimal equipment, short time commitments, and clear progressions kept me motivated and feeling successful.
JAMIE H.
Thank you for this!! I did this plan and loved it. I have osteoarthritis in both my knees and it was a great way to build strength so that I can move with ease and less pain.
DANA K.
The instructions are easy to follow, the gradual sequences of exercises, the approach, the language used, how I do not feel pressure when I miss a week, all feel so good and very welcomed to me in a strength plan.
Frequently Asked Questions
Ease Into Movement & Strength at Home
-
25 page digital download which includes the 8 week Ease Into Movement & Strength plan and 2 bonus plans: 4 Week Strength Training Plan and 4 Week Cardio-strength Training Plan for a total of 16 weeks of done-for-you planning
-
Video tutorials for every exercise in the plan so that you can hone the skills that get you strong and feeling good
-
Training logs for each training block you can download and print out to help you track your progress