How a Beginner Fitness Workout
Can Make You Healthy and Fit in Just 10 Weeks
A flatter belly — thanks to better alignment of your pelvis and ribcage
A toned, healthy & fit body for a
boost of energy
A more resilient pelvic floor: no leaking when you laugh and no trapped air during movement
Stronger back and core muscles to support your posture throughout the day
Relief from nagging back pain, tension between the shoulder blades, neck, or sacrum
New movement habits: bend without straining your back, sit tall & stop slouching
And a major bonus — a new healthy habit with regular, enjoyable workouts that
fit your lifestyle
What’s included in the course?
Lifetime access just for €89
30 different workouts progressing from simple to advanced
Bonus blog with tips & recipes
Members-only chat to share progress, ask questions, and stay motivated
50% off a personal session with me — to fine-tune your technique and help guide you through the program
*Kind of workouts awaits you
in the Beginner's Guide
Beginner fitness workouts focused on what really matters:
Instead of jumping into fast-paced workouts, my method builds strength, awareness, and confidence by helping you feel each movement — making fitness safer, more effective, and grounded in a health-first approach.
Posture & Strong back
Spinal mobility is for back relief by
getting rid of tension.
But it's not only about stretching and building strength through dynamic movements and mindful exercises. It's a complex system of integrated movements that follow each step gradually.
It's also about building a healthy spine based on techniques that professional athletes use.
You don’t only want to make your hips stronger, you also want to work on relaxing them.
This will help with posture and strengthen the back.
Through breathing and massage techniques, as well as ab control and hip mobility exercises we will learn how to awaken our deep pelvic floor muscles to improve our personal and intimate life.
Pelvic floor
improvement
Hip Mobility & Strength
Glute training starts with hip and back mobility, thigh stretching, and lower back and abs strength.
Our body is interconnected and only doing squats is not enough to build glutes.
We use stretching and activation of muscles around glutes with 3-D range of motion + slowly bringing in weights and increasing repetitions.
WHAT MY CLIENTS SAY:
This foundational approach to Beginner’s Guide is for you if you’re:
Someone who just starts with fitness in their lives, wants to get fit and healthy, wants to dive into the world of exercise and strength and mobility, but WANTS to do it CORRECTLY.
Someone who is struggling at workout classes, struggling to follow the teacher because you don’t really understand what position to take, or how the exercise is done.
Someone who feels like you don’t really know what you are doing, have a hard time connecting to your body and engaging the muscles, the ones you didn’t really know existed.
Someone who keeps doing workouts but cannot understand if it brings any results
Someone who wants to understand movement first, before jumping into advanced workouts.
And finally, someone who wants to stay fit and healthy with a busy schedule, who wants to exercise at HOME, at your own PACE, at the time that is convenient for you.
FAQs
What is the Beginner's Guide to Strength & Health? A structured 10-week home workout program designed specifically for women who are new to fitness — or returning after a long break. You get 30 progressive workouts, daily movement tips, healthy recipes, and access to a members chat. Sessions are 30 minutes, 3 times a week.
I've never exercised before. Is this really for beginners? Yes — genuinely. This isn't "beginner" in the way fitness apps use the word (meaning intermediate). This program starts from scratch: how to breathe correctly, how to feel a muscle engaging, how to move without hurting yourself. No experience needed, no fitness background required.
I've tried workout programs before and always dropped off. Why will this be different? Because most programs throw you into fast-paced workouts before your body is ready — so you feel lost, hurt yourself, or just don't see results and give up. This Guide builds from the foundation: you understand what you're doing and why, which makes it stick. Members consistently say this is the first program they actually finished.
How much time do I need per week? 3 sessions of 30 minutes each — 90 minutes total per week. That's it. Manageable even on a busy schedule, and structured so you know exactly what to do each day.
What will I actually learn in 10 weeks? By the end of the program you'll know how to move without straining your back, how to engage your deep core and pelvic floor, how to improve your posture throughout the day, and how to build strength safely from scratch. You'll also have a consistent movement habit — which is the most valuable thing of all.
What equipment do I need? Here's the full list:
-
Yoga mat
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Pilates ball
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Foam roller
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Tennis ball or Franklin balls (or rolled-up socks)
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Loop resistance bands
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One long light resistance band
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Dumbbells 1 kg (arms and back)
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Dumbbells 2 kg+ (legs and glutes)
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Yoga blocks (optional, for support)
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Sturdy chair
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Clear wall space and floor space
You don't need everything on day one — the program builds gradually, and early sessions use minimal equipment.
I have back pain. Can I still do this program? Yes — back pain relief is one of the core outcomes of the Guide. The program addresses the root causes: weak stabilizing muscles, poor posture habits, and restricted mobility. You'll strengthen the muscles that support your spine and learn how to move without loading it incorrectly. If you have a diagnosed condition or recent injury, check with your doctor first.
I have pelvic floor problems — leaking, weakness, or prolapse. Is this safe? Yes. Pelvic floor recovery is built into the program through breathing techniques, deep core activation, and hip mobility work. The exercises are gentle and progressive. If you have a prolapse or recent pelvic surgery, please consult your doctor or pelvic physio before starting.
I have knee pain. Will this make it worse? No — the program is joint-friendly and specifically designed to avoid common aggravation patterns. You'll learn how to load the knee correctly, strengthen the surrounding muscles, and reduce the tension that causes most knee pain in the first place.
I'm postpartum. When can I start? Please wait at least 8 weeks after a natural birth or 10 weeks after a caesarean before starting. After that, the Guide is suitable — it's one of the most common starting points for women in the postpartum period. When in doubt, check with your midwife or doctor first.
I'm over 40 and haven't exercised in years. Is it too late to start? Absolutely not. The program was designed with women over 35 in mind — taking into account hormonal shifts, joint sensitivity, and the kind of movement the body actually needs at this stage of life. It's never too late to build strength.
How is this different from a YouTube workout or a fitness app? YouTube gives you exercises. This Guide gives you a method — with progressions, explanations of how to feel each movement, breathing cues, and a logical structure that builds week by week. You're not just following along; you're learning how your body works.
Is this like Pilates? It draws from Pilates principles — core engagement, breath, precision — but it also includes dynamic strength work, hip mobility, joint mechanics, and pelvic floor focus that most Pilates classes don't cover. It's broader and more functional.
What happens after the 10 weeks? You'll have a strong foundation and a real sense of how your body moves. From there, the natural next step is the Bulletproof Body Club — an ongoing membership that builds on everything you've learned here, with new training blocks every month.
Do I get any support during the program? Yes — you get access to a members chat where you can ask questions, share progress, and stay motivated. You also get 50% off a personal 1:1 session with me, which is great for fine-tuning your technique or getting personalised guidance.
How long do I have access to the content? 10 weeks from the date you start.
Is everything online? Can I train from anywhere? Fully online, on any device. All you need is your mat, a bit of floor space, and your phone or laptop.
How soon will I notice a difference? Many students feel a shift within the first 2 weeks — less tension, better posture awareness, lighter back. Visible changes in strength and body shape build progressively over the full 10 weeks.
Can I train with you in person instead? I offer 1:1 sessions both online and in person, and teach group Pilates classes at studios in Berlin. Head to the 1:1 Class page to get in touch.
When should I NOT train? Please skip training if you are pregnant, have acute inflammation, diastasis recti wider than 4 cm, osteoporosis, are less than 8–10 weeks postpartum, or your doctor has advised against exercise. When in doubt, check with your healthcare provider first.