Login
paleyfit/Beginner's Guide to Strength & Health
Buy now

  • €29

Beginner's Guide to Strength & Health

  • Course
  • 50 Lessons
  • 70-day access

I offer a uniquely mindful approach to fitness that begins with simple, targeted exercises designed to help women connect with their bodies through mobility and strength
Buy now

Medical Restrictions

Please avoid training if:

– You're currently pregnant
– It's been less than 8 weeks since surgery or a C-section, or less than 6 weeks since vaginal birth
– You have diagnosed osteoporosis
– You’re experiencing inflammation or active pain
– You have diastasis recti wider than 3 cm
– You have any other condition that requires medical clearance

Contents

Week 1

01 ⎥Spinal Movement⎥No equipment
Exercise of the week⎥For the back
02 ⎥Breathing Exercises⎥No equipment
Recipe of the week⎥Vanilla Chia Pudding
03. HIP MOBILITY & LOWER BACK FREEDOM ⎥TOWEL

Week 2

04. LOWER BACK STABILITY ⎥NO EQUIPMENT
Exercise of the week⎥Chest opening on the chair
05. FULL BODY FLEXIBILITY ⎥TENNIS BALL & MASSAGE ROLL
Recipe of the week⎥Fluffy Pancakes
06. LOWER ABS, PELVIC FLOOR, HIP MOBILITY ⎥PILATES BALL

Week 3

07. HIP MOBILITY⎥TENNIS BALL, MASSGE ROLL
Exercise of the week⎥Hip mobility
08. CORE STRENGTH&SPINE MOBILITY⎥PILATES BALL
Recipe of the week⎥Green Buckwheat Curd
09. FULL BODY WORKOUT⎥NO EQUIPMENT

Week 4

10. CHEST OPENING⎥NO EQUIPMENT
Exercise of the week⎥After long jorney
11. Hip Mobility & Pelvic Floor Workout⎥PILATES BALL
Recipe of the week⎥Protein Chocolate Bars
12. SPINAL FLEXIBILITY ⎥PILATES BALL

Week 5

13. GLUTES ON THE MAT ⎥NO EQUIPMENT
Exercise of the week⎥Get reed of the tension in the neck
14. DEEP CORE⎥NO EQUIPMENT
Recipe of the week⎥Creamy Lentil Soup
15. JOINTS MOBILITY⎥NO EQUIPMENT

Week 6

16. FEET & KNEES ⎥NAPKIN, MASSGE BALL, CHAIR
Exercise of the week⎥Hands workout
17. CORE CONTROL ⎥PILATES BALL
Recipe of the week⎥Zucchini Fritters
18. MASSAGE WITH THE ROLL

Week 7

19. STRENGTH&FLEXIBILITY OF THE SPINE⎥MASSAGE BALLS
Exercise of the week⎥Breathing exercises
20. GLUTES & CORE⎥NO EQUIPMENT
Recipe of the week⎥Flourless Protein "Cloud" Buns
21. PELVIC FLOOR RELAXATION ⎥PILATES & TENNIS BALL

Week 8

22. THORACIC MOBILITY⎥MASSAGE BALLS & ROLL
Exercise of the week⎥Hips and inner tight
23. INNER TIGH⎥PILATES BALL
Recipe of the week⎥Crispy Oat Pancake
24. ARMS, BACK, CORE⎥NO EQUIPMENT

Week 9

25. 3D GLUTES⎥NO EQUIPMENT
Exercise of the week⎥Lower back mobility
26. SPINE MOBILITY & CORE STRENGTH⎥PILATES BALL
Recipe of the week⎥Buckwheat "Risotto"
27. PELVIC FLOOR ELASTICITY ⎥PILATES BALL

Week 10

28. STRONG ARMS⎥ NECK FREEDOM⎥MASSAGE ROLL
Exercise of the week⎥Arms
29. BALANCE OF HIPS AND GLUTES⎥NO EQUIPMENT
Recipe of the week⎥Creamy Mushroom Soup
30. FINAL CHEST OPENING⎥MASSAGE ROLL

What Equipment Do You Need?

– Pilates ball
– Thick mat (6–8 cm)
– Dumbbells (1–5 kg or more)
– Resistance band
– Long foam roller
– Two tennis ball