MujerFit Foundations: Strength, Mobility & Confidence (4 Weeks)

Prepared for: Imelda

Coach Steff Castellanos — Nutritionist | Trainer | Health & Life Coach

WELCOME, IMELDA!

I’m so excited to start this journey with you. Your program was created based on your goals, your movement assessment, your schedule, and your health background — including the fact that you’re starting GLP-1.

This phase is all about:

✔ Building confidence in the gym

✔ Learning proper form

✔ Strengthening key muscles for shaping and toning

✔ Improving your squat, posture, mobility, and stamina

✔ Supporting fat loss safely and sustainably

We’re building a strong foundation so you can feel better, move better, and see real results — inside and out.

YOUR MAIN GOALS FOR THE NEXT 4 WEEKS

These goals drive every part of your plan:

🔸 Tone & Shape

Especially legs, glutes, inner thighs, and back.

🔸Weight Loss in a Healthy Way

Supported by strength training, walking, and safe heart rate zones.

🔸 Strengthen Your Core & Improve Posture

Your assessment showed tight hip flexors/lats and underactive glutes/core — all very common and 100% fixable.

🔸 Improve Mobility, Squat Depth & Knee Alignment

Your warm-up is designed specifically for this.

🔸 Build Consistency With 3 Days/Week

Perfect for a beginner and ideal before and during GLP-1 treatment.

YOUR HEART RATE ZONES (Age 39)

Used for walking + cardio.

Zone 1

91–109 bpm

Warm-up, cool-down, recovery

Zone 2

110–127 bpm

Fat-loss zone, steady walking

Zone 3

128–145 bpm

Moderate, gentle intervals later on

Zone 4–5

146+ bpm

Not needed at this stage

Your target for every walk: 110–127 bpm (Zone 2)

This is the safest, most effective fat-burning level

YOUR WEEKLY TRAINING SCHEDULe

🏋️‍♀️ 3 Strength Training Days

• Day 1 — Full Body (Machines)

• Day 2 — Lower Body + Core (DB + Machines)

• Day 3 — Upper Body + Glutes (Dumbbells)

🧘‍♀️ Optional Pilates 1–2×/week

Perfect for core, posture, mobility, and balance.

🚶‍♀️ Walking/Cardio

15–30 minutes after workouts

✓ Zone 2

✓ Steady, comfortable pace

👣 Daily Step Goals

• Week 1: 4,000–5,000 steps

• Week 2: 5,000–6,000

• Week 3: 6,000–7,000

• Week 4: 7,000–8,000

HOW YOUR MOVEMENT ASSESSMENT SHAPED YOUR PROGRAM

During your overhead squat assessment, I observed:

✔ Heels lifting

✔ Toes turning outward

✔ Knees moving slightly inward

✔ Shallow squat depth

✔ Low back arching

✔ Arms falling forward

This is VERY common and totally fixable.

This told me exactly what your body needs:

• More ankle mobility

• Strengthening of the glutes

• Improved core stability

• Stretching of the hip flexors & calves

• Upper back activation

• Lat & chest mobility

These improvements will help you:

✔ Squat deeper

✔ Shape your glutes and legs faster

✔ Protect your knees

✔ Improve your posture

✔ Feel stronger and more confident

CORRECTIVE WARM-UP (Do Before Every Workout)

7–10 minutes — this is KEY to improving your mobility and form.

🔸 Mobility (20–30 sec each)

• Calf stretch

• Hip flexor stretch

• Chest doorway stretch

• Lat stretch (overhead reach)

• Ankle mobility rocks (10 reps)

🔸 Activation (1 round)

• Glute bridges — 15 reps

• Banded lateral walks — 10–12 steps each way

• Wall slides — 12 reps

• Dead bugs — 8/side

This warm-up directly corrects what we saw during your assessment.

YOUR 3 WEEKLY WORKOUTS (Weeks 1–4)

DAY 1 — FULL BODY (Machine-Based)

1. Leg Press — 3×12

• Knees track straight

2. Seated Row Machine — 3×12

• Squeeze shoulder blades

3. Chest Press Machine — 3×10–12

• Slow and controlled

4. Cable Glute Kickbacks — 3×12/side

• Focus on the squeeze

5. Hamstring Curl Machine — 3×12

• Smooth tempo

6. Core: Dead Bugs — 3×8/side

Finish:

15–20 minutes walking

👉 Zone 2: 110–127 bpm

DAY 2 — LOWER BODY + CORE (Dumbbells + Machines)

1. Goblet Squat — 3×10

• Depth will improve with warm-ups

2. Hip Thrust Machine OR DB Glute Bridge — 3×12

• Keep rib cage down

• No back arching

3. Leg Extension Machine — 3×12

4. DB Romanian Deadlift — 3×10

• Stretch in hamstrings

5. Cable Hip Abduction — 3×12/side

• Strengthens glute med (knee alignment)

6. Core: Bird Dogs — 3×8/side

Finish:

15–25 min walk

👉 Zone 2

DAY 3 — UPPER BODY + GLUTES (Dumbbells)

1. DB Chest Press — 3×10–12

2. Single-Arm DB Row — 3×12/side

• Helps fix arms falling forward during squat

3. Lat Pulldown Machine — 3×10–12

4. DB Lateral Raises — 3×12

5. Glute-Focused Step-Ups (DB or Smith) — 3×10/side

• Slow, controlled

6. Glute Bridge Hold — 3×20–30 sec

Finish:

15–30 min walk

👉 Zone 2

OPTIONAL PILATES (Highly Recommended)

Pilates will help you with:

• Core strength

• Posture

• Stability

• Flexibility

• Hip mobility

• Mind–body connection

Attend 1–2 classes per week on days you’re not strength training.

WEEKLY PROGRESSION (How You’ll Grow Each Week)

Week 1:

Learn the movements.

Focus on form, breathing, and consistency.

Week 2:

Increase weight slightly on 1–2 exercises per day.

Walk a bit longer (20 min).

Week 3:

Add 2 reps to some sets OR increase weight again.

Walk 25 minutes.

Week 4:

Stronger tempo, deeper squat, better knee alignment.

Walk 25–30 minutes.

Every week you become more confident, stronger, and more stable.

YOU ARE SUPPORTED EVERY STEP OF THE WAY

You’ll get:

✔ In-app check-ins

✔ Form feedback

✔ Program adjustments

✔ Motivation & accountability

✔ Nutrition guidance if needed

Your only job is to show up consistently — I’ll take care of the rest.