Once you purchase and download the program, you can start right away with the Quick Start Guide or you can review the program first and create a schedule for your first 4 training sessions (I have included a guide that will step you through how to use the program). You will start by learning a 10 minute warm-up sequence that you will practice the first 2 weeks and for the rest of the program. Every 2 weeks going forward you will learn no more than 4 new exercises (video instruction is provided for all exercises) which you will continue to practice for the duration of the program. By the end of 8 weeks, you will be performing two 45 minute (or less) full body training sessions weekly. Any equipment you might need are household items (soup cans, a broom handle, low step, etc). The program is designed to be completed in 8 weeks, but you can move as quickly or slowly as feels right for you. More challenging versions of the exercises (also with video instruction) are included for most of the exercises when and if you feel ready to progress that exercise. Upon completion of the program, suggestions on how to continue or maintain progress are included. There are also 2 bonus programs (4 Week Strength Training Program and 4 Week Cardio-Strength Program) included for different fitness emphases that each build on the foundation you created with the 8 week Ease Into Movement and Strength program. Also included is an optional tutorial on how to perform cardio interval training for your fitness level and how to add it to your strength program.

I have designed Ease Into Movement and Strength at Home to be a gradual and gentle introduction to strength training. If you follow the recommended schedule provided (you can go slower or faster, whatever is appropriate for you), you will gradually prepare your body over 4 weeks before even starting the strength portion of the program (you will be working on improving movement quality and core stability during those first 4 weeks). I use these exercises with my private training clients who are new to strength training as well because they are relatively easy to learn and perform. As skill and strength increases, there are more challenging versions of the exercises suggested (with video instruction) when you are ready to try them.

If you’ve been away from strength training for a few months or you are new to it (training less than 6 months), this program will provide a safe and gradual reintroduction to strength training. It will also reinforce using correct form when performing the exercises. You will have access to instructional videos demonstrating more challenging versions of some of the exercises (direct links provided) when you’re ready to progress your program. There are also 2 bonus programs (4 Week Strength Training Program and 4 Week Cardio-Strength Program) included for a different fitness emphasis that each build on the foundation you created with the 8 week Ease Into Movement and Strength program.

It’s always a good idea to get clearance from your healthcare provider before starting this or any other fitness program. That said, this full body workout plan includes a variety exercises which involve getting up and down off of the floor, lying on the back, standing, kneeling and/or using the arms and legs for pressing or pushing movements. If pressing with your arms (as in a push up) is unavailable to you, for example, you could omit those types of exercises and focus on the other exercises that don’t use those movements. If you think you may need more than a few modifications, I recommend having a customized program designed specifically for your needs. I offer virtual 1:1 training and coaching if this feels like a better option for you.

While changes in weight and body composition may occur as a result of changes in activity level, Ease Into Movement & Strength at home was created to increase fitness. A calorie deficit (diet) is required for weight loss to occur and pursuing this is counterproductive to the primary goals I help my clients achieve which require adequate nutrition to ensure sustained energy levels throughout the day, better sleep, decreases in stress and increases in physical capacity and/or increasing muscle mass and bone density.

I do not offer refunds on this digital product. All sales are final. If you still have questions or concerns about whether Ease Into Movement & Strength at Home may be right for you, please send me an email at emiko@phases-fitness.com before purchasing and I’ll be happy to assist you.

Yes! If you would like to receive a customized program and private coaching, I offer virtual 1:1 personal training over Zoom. You can learn more and book a complimentary consultation here.