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.
→ 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.
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.
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
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 program that builds the core strength your back, your hips, and your workouts have been missing.
Most core programs go straight to crunches and planks and skip the foundational work that makes everything else effective. This guide starts where it should — with breath, deep abdominal activation, and a progressive plan that builds real core strength in about 10 minutes a session, 3 days a week.
→ 4-week progressive program — exercises organized by phase, building week by week from foundational movements to real strength. Every session is guided, every exercise is explained.
→ Your 2–3 minute session warm-up — diaphragmatic breathing and deep abdominal activation, explained clearly so you understand what you're doing and why it works.
→ Exercise cards with photos and cues — every movement includes step-by-step instructions and modification options so you can work at the right level.
→ 4-week day-by-day schedule — no guesswork. Open it, follow it, done.
→ Quick reference card — all 4 weeks at a glance so you're never flipping through pages mid-session.
→ Rep range guidance — a short explanation of the 6–30 rep approach used throughout, so you understand how to make every set count.
You know your core matters but have no idea where to actually start
You've tried core work before and it either hurt your back or felt pointless
You want something progressive — not just a random list of exercises
You're strength training and want your core to support the work you're already doing
You've had a baby (recently or not so recently) and want to rebuild from the inside out
Delivered instantly. Start your first session today.
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 whole-food, bone-building recipe guide — 12 high-protein breakfasts and lunches built around the nutrients your bones actually need.
You're putting in the work to get stronger — your nutrition should be doing the same. This guide takes the guesswork out of high-protein eating with 12 whole-food recipes designed to fuel your bones, your muscles, and your energy. No powders, no complicated prep. Just real food that fits into a real week.
→ 12 whole-food recipes across breakfasts and lunches — each one built around ingredients naturally rich in protein, calcium, and magnesium
→ A sample high-protein bone health day — see exactly how the recipes fit together so you can hit your protein targets without overthinking it
→ Meal prep friendly — most recipes batch well so you're not cooking from scratch every day
→ A note on vitamin D — what it does for your bones, why it's not in recipes, and what to ask your healthcare provider
→ Built around whole food — legumes, seeds, eggs, dairy, and whole grains. No supplements, no protein powders.
THIS IS FOR YOU IF:
You're strength training and want your food to support the work you're putting in
You want more protein but don't know how to get it from real food
You need recipes that are quick, practical, and actually taste good
You're done relying on supplements to fill the gaps
Delivered instantly. Start meal prepping this week.
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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