FUNCTIONAL MOVEMENTS 101
Start Building Strength with the Movements That Matter Most
Ready to build strength but intimidated by the gym? Start here by learning exact bodyweight movements to start with, as prescribed by a Certified Personal Trainer - no gym required! By the end of this 10 day course you'll know how to properly:
YOU'RE READY TO JOIN FUNCTIONAL MOVEMENTS 101 IF:
You want to build a strong, resilient body and mind, so you can move through life with confidence, independence, and joy—and you're ready to take that first step.
You're tired of feeling overwhelmed and want a clear, simple starting point that doesn’t make fitness feel overwhelming or intimidating.
You're a woman over 30 who is committed to prioritizing her health and building strength from the ground up.
But there's a problem...
You’re not sure where to start, and the idea of walking into a gym full of equipment and complicated routines feels overwhelming.
You might worry about injury, feel unsure about proper form, or fear that you’ll give up before seeing any progress.
You need a plan that’s simple, approachable, and designed for someone who’s starting from square one—so you can build strength without the stress of trying to do everything all at once.
If your current reality is...
Feeling stuck and unsure about where to begin - you might find yourself scrolling through countless "beginner workout" plans that seem too complicated or intimidating.
Perhaps you've tried starting a fitness journey before but quickly lost motivation, overwhelmed by the pressure to be perfect.
You know that strength training is essential for your health especially as you age, but the fear of not knowing what to do or how to do it holds you back from taking that first step...
Well guess what? This cycle ends today...
Introducing Functional Movements 101!
The movements every beginner NEEDS to learn before picking up dumbbells, condensed into 10 easy to follow, bite-sized lessons that you can do in less than 20 minutes a day. No dumbbells required. All you need is a band for day 9 which I'll show you in your welcome video!
FUNCTIONAL MOVEMENTS 101 INCLUDES:
4 x CORE STRENGTH & STABILITY VIDEO TUTORIALS:
Start the course by mastering core strength and stability, the key ingredients for safe and effective movement. These tutorials teach you essential core engagement techniques that will protect your spine, improve balance and stability and prepare you for more advanced exercises later in the course—and in life!
5 x FUNCTIONAL MOVEMENT VIDEO TUTORIALS PLUS COMMON MISTAKES:
These video tutorials are designed to simplify the basics of the 5 functional movements: squat, lunge, hinge, push and pull, giving you the confidence to build strength from the ground up. Each tutorial is paired with a bonus video where we cover common mistakes, so you can move with confidence and avoid setbacks. With each lesson you'll get a breakdown of key points on form, muscles being used, and how the movement applies to everyday life. You'll also learn how each movement progresses into more advanced exercises, for example, how the hinge sets you up for deadlifts as you advance in strength training. This way, you can start strong and safely add weights down the line!
BONUS EXERCISES & HOME TRAINING SESSION:
Take your practice to the next level with bonus exercises and a 30 minute training session with me! This workout blends all the functional moves you've learned, letting you refine your form and continue to build strength. Join me for a non-intense, effective session that supports your journey towards mastering these essentials at home.
WHAT IF, INSTEAD OF TRYING TO FIGURE IT OUT ON YOUR OWN, WASTING TIME ON RANDOM WORKOUTS, YOU MASTERED THE EXACT MOVEMENTS CERTIFIED TRAINERS USE TO BUILD A STRONG FOUNDATION?
Functional Movements 101 focuses on the core exercises that certified trainers use with clients to establish strength and prevent injury. My methods have helped hundreds of women go from feeling intimidated and overwhelmed to confidently lifting weights they never imagined, from deadlifts to pull-ups.
This is your chance to build real, lasting strength the right way.
SAY NO MORE, I'M IN!
Hey there, I'm Adelade!
An ACE Certified Personal Trainer and Behavior Change Specialist who coaches women over 30 how to be autonomous in their health & fitness routines without the overwhelm.
I've been working in the fitness industry for several years, being a full-time Personal Trainer for four of them and I've noticed a pattern...
Having women rely on my presence for consistency and accountability may not be the most effective approach for them to reach their full potential. 90% of the time when my clients can no longer afford a trainer 2-4 times a week or they have to take a break for whatever reason, they stop their training all together...
Which is why my passion now lies in giving women the autonomy to show up for themselves so they can walk into the gym confidently and consistently, on their own.
Learn more about me and check out my client testimonials on my website.
