Sale Price:
$21.00
Original Price:
$37.00
A 4-week strength program built to protect your bones — under 30 minutes, no gym required.
Built for busy women who want to strength train but don't have time to figure it out. A complete 4-week plan with weekly schedules, guided exercise demos, and digitally fillable progress trackers — ready to go from day one.
What’s Inside — $37
→ 4-Week Progressive Strength Program — three distinct training days per week (Upper Body, Lower Body, Full Body) that rotate intelligently across 4 weeks. Every session is mapped out for you — no guessing, no planning.
→ Exercise Library with Demo Videos — every exercise in the program includes a clickable demo video link so you can see exactly how each movement should look before you do it.
→ Digitally Fillable Progress Trackers — log your weights and reps directly in the PDF on your phone, tablet, or computer. No printing required. Week by week, you'll watch the numbers go up.
→ Coaching Notes Each Week — not just a list of exercises. Each week includes specific guidance on circuit format, when and how to progress, and what to focus on so you're always training with intention.
Why This Program Is Different:
Most home workout programs give you a list of exercises and leave you to figure out the rest. This one is built the way a PT would actually program it — with progressive overload built in, bone health research behind the exercise selection, and enough variation across 4 weeks to keep your body adapting.
The three-day split means every session has a clear focus. Upper body days load your spine and shoulder girdle — the areas most clinically significant for bone health in women. Lower body days rotate through the full hip and quad exercise library so nothing gets undertrained. Full body Fridays bring it together.
You don't need a gym. You need dumbbells, a resistance band, and somewhere to do a hip thrust.
This Is for You If:
You're in your 40s and want to get ahead of bone density loss before it becomes a problem
You're busy — you need workouts that are short, effective, and don't require a gym membership
You want a real plan, not a random list of exercises you found online
You've tried to start a strength program before and want something you'll actually follow through on
You're done putting this off
Get Instant Access Today — $37
Delivered instantly to your inbox. Start as soon as today.
Ashley Gadelha is a licensed physical therapist and coach. This program is built on the same research-backed principles she uses with her 1:1 clients — designed for real women with real schedules.
Due to the instant delivery of digital products, all sales are final. If you have any questions before purchasing, reach out at info@ashleygadelha.com.
A 4-week strength program built to protect your bones — under 30 minutes, no gym required.
Built for busy women who want to strength train but don't have time to figure it out. A complete 4-week plan with weekly schedules, guided exercise demos, and digitally fillable progress trackers — ready to go from day one.
What’s Inside — $37
→ 4-Week Progressive Strength Program — three distinct training days per week (Upper Body, Lower Body, Full Body) that rotate intelligently across 4 weeks. Every session is mapped out for you — no guessing, no planning.
→ Exercise Library with Demo Videos — every exercise in the program includes a clickable demo video link so you can see exactly how each movement should look before you do it.
→ Digitally Fillable Progress Trackers — log your weights and reps directly in the PDF on your phone, tablet, or computer. No printing required. Week by week, you'll watch the numbers go up.
→ Coaching Notes Each Week — not just a list of exercises. Each week includes specific guidance on circuit format, when and how to progress, and what to focus on so you're always training with intention.
Why This Program Is Different:
Most home workout programs give you a list of exercises and leave you to figure out the rest. This one is built the way a PT would actually program it — with progressive overload built in, bone health research behind the exercise selection, and enough variation across 4 weeks to keep your body adapting.
The three-day split means every session has a clear focus. Upper body days load your spine and shoulder girdle — the areas most clinically significant for bone health in women. Lower body days rotate through the full hip and quad exercise library so nothing gets undertrained. Full body Fridays bring it together.
You don't need a gym. You need dumbbells, a resistance band, and somewhere to do a hip thrust.
This Is for You If:
You're in your 40s and want to get ahead of bone density loss before it becomes a problem
You're busy — you need workouts that are short, effective, and don't require a gym membership
You want a real plan, not a random list of exercises you found online
You've tried to start a strength program before and want something you'll actually follow through on
You're done putting this off
Get Instant Access Today — $37
Delivered instantly to your inbox. Start as soon as today.
Ashley Gadelha is a licensed physical therapist and coach. This program is built on the same research-backed principles she uses with her 1:1 clients — designed for real women with real schedules.
Due to the instant delivery of digital products, all sales are final. If you have any questions before purchasing, reach out at info@ashleygadelha.com.
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