Ready-to-Go Programs

Elena Biedert

If you want to start working out right now and don’t want full guidance as in “All-Inclusive Coaching”, then these programs are made exactly for you.

The programs are based on my expertise as a certified fitness professional and nutritionist, and include knowledge from 10 years of my own training experience.

You will get a well structured and professional program, which you can start right after you’ve purchased it. The programs are designed in a way such that you always have a structured program to follow which will bring you real results.

All programs include workouts and nutrition. All you need to do is to choose your goal. Whether you want to work out for your general fitness, to recover postpartum, lose fat, or sculpt your body, I have a program ready for you. You can pick whether you want to work out from home only or at the gym.

There are three different program durations: 1 month, 3 months, or 6 months.

In the 3 and 6 months programs, you will receive new workouts every four weeks.

No more random YouTube workouts, follow a comprehensive program that works best for your goal!

In case you are not sure if you can or want to commit to any program, you can try the 2-weeks demo for free!

Note: If you want to have full guidance, to work with me one-on-one, and to have a training and nutrition program 100% tailored to you and your goals, you can apply for All-Inclusive CoachingCheck out this page for more information.  

 

resistance band home workouts

Home Edition Programs

All workouts are short in time: 15-30 minutes only, and you will need only minimal equipment such as resistant bands, mini bands, or no equipment at all.

 Choose General Fitness if you want to learn a healthy lifestyle, exercise, and eat for your general fitness and health. Or choose Tone & Shape if you want to lose some fat and look tighter.

Postpartum recovery new moms coming soon

Postpartum Recovery Programs

These programs are for moms who want to recover their pelvic floor and core muscles after birth. You can do all programs at home and you don’t need any equipment for these programs.

Choose Basic Recovery if you gave birth at least 6-8 weeks ago, or Strong & Toned if you have completed basic recovery after birth, you want to start with regular workouts and lose your mummy tummy.

programs for gyms or home gym coming soon

Gym Edition Programs

All workouts are designed for basic gym equipment, such as free weights, cables, leg curl, and leg extension machines, etc.

General Fitness if you want to practice a healthy lifestyle, exercise, and eat for your general nutrition. Choose Body Sculpting if you want to shape your body in a more feminine way. Or choose Fat Loss if you want to lose 10-20 lbs of fat and look tight.

Choose what suits your goal best:

1 – Can you work out only at home or do you want to be able to work out from anywhere?

Home Edition Programs

Then my Home Edition programs are the best option for you. All workouts are short in time: 15-30 minutes only, and you will need only minimal equipment such as resistant bands, mini bands, or no equipment at all.

Home Edition: General Fitness

This program is for those, who…

  • want to feel stronger and healthier
  • can work out only at home
  • want to learn a healthy and sustainable lifestyle

The uniqueness of this program is that you will not only get your weekly workouts, but you will get a full guideline on a healthy and sustainable diet. To help you achieve a healthy lifestyle, you will also get daily tips which will help you create healthy habits.

You will have three gentle full-body workouts per week, combined with optional additional activities for your general fitness.

For the primary three workouts per week, you will need at least a set of long resistance bands.

This program is available in 1 month, 3 months and 6 months durations.

Home Edition: Tone & Shape

This program is for those, who…

  • want to feel stronger and healthier
  • want to shape and tone their body
  • want to get rid of extra fat and look tight

The uniqueness of this program is that you will not only get your weekly workouts, but you will also get a full guideline on a healthy and sustainable diet, which will help you achieve your desired physique. Following both the diet and the workouts is crucial if you want to lose fat and look tight. Additionally, you will get daily tips which will help you create healthy habits for life.

You will have four to five full-body workouts per week, with some workouts being more intense than the others.

You will need at least a set of long resistance bands.

This program is available in 1 month, 3 months and 6 months durations.

Are you not sure if you can commit to any of the programs right now?

No problem! You can try my home program for two weeks absolutely free. If you like it you can purchase the full program at any time and continue to work on your goals.

2 – Have you given birth at least 6-8 weeks ago and want to recover postpartum?

Postpartum Recovery Programs

These programs are for moms who want to recover their pelvic floor and core muscles after birth. You can do all programs at home and you don’t need any equipment for these programs.

You can choose between “Basic Recovery” and “Strong and Toned”.

Postpartum Recovery: Basic Recovery

“Basic Recovery” is for moms who gave birth 6-8 weeks ago.

During this program you will be educated on your pelvic floor, and why it is so important to recover it postpartum. You will be taught how to check yourself for diastasis recti (a separation of your abdominal muscles).

All exercises are very gentle and suited exactly for the special postpartum period, with the primary focus on pelvic floor and core muscles.

It not only contains strengthening exercises, but also gives you a lot of educational information which makes the program the only source you will need postpartum.

This program is available in 1 month and 3 months durations.

You will get new workouts every four weeks.

After at least three months of basic recovery you can start with the “Strong and Toned” program described below.

Postpartum Recovery: Strong and Toned

“Strong and Toned” is for moms who..

  • have completed basic recovery
  • want to slowly start regular workouts
  • want to lose fat, get rid of the mummy tummy, or just feel and look better

This program is a full-body strengthening program with a special focus on pelvic floor and core muscles.

You will not only get your training program but also a nutrition program. This will help you get rid of some extra fat, lose the mummy tummy, and look as well as feel better. The nutrition program is very easy to follow, no crash diets or tracking calories!

The program is available in 1 month, 3 months and 6 months durations.

You will get new workouts every four weeks.

3 – Do you want to work out at the gym or have access to basic gym equipment such as free weights, cables, leg curl, leg extensions machines, etc.?

Gym Edition Programs

Then these programs are for you. All workouts are designed for basic gym equipment. Just choose one of the programs which suits your personal goal best.

Gym Edition: General Fitness

This program is for those, who…

  • want to feel stronger and healthier
  • can work out at the gym or have access to basic gym equipment such as free weights, cables, leg extension/curl machine, etc.,
  • want to learn a healthy and sustainable lifestyle

The uniqueness of this program is that you will not only get your weekly workouts, but you will also get a full guideline on a healthy and sustainable diet. To help you achieve a healthy lifestyle, you will also get daily tips which will help you create healthy habits.

You will have three gentle full-body workouts per week, combined with additional optional activity for your general fitness.

This program is available in 1 month, 3 months and 6 months durations.

Gym Edition: Body Sculpting

This program is for those, who…

  • want to feel stronger and healthier
  • want to shape their body in a particular way (rounder booty, flat stomach, good posture, etc.),
  • can train regularly at the gym or have access to basic gym equipment such as free weights, cables, leg extension/curl machine, etc.
  • are able and willing to track food and calories

The uniqueness of this program is that you will not only get your weekly workouts, but you will also get a full guideline on a healthy and sustainable diet, which will help you achieve your desired physique. Following both the diet and the workouts is crucial if you want to change your body shape.

You will have four to five full-body or body-split workouts per week.

Note: For this program I encourage you to track your food and calorie intake as well as weigh your food to get the best results.

If you don’t want to track or weigh food, then this program might not be for you. Instead you can choose the program “Gym Edition: General Fitness”.

This program is available in 1 month, 3 months and 6 months durations.

Gym Edition: Fat Loss

This program is for those, who…

  • want to feel stronger and healthier
  • want to lose 10-20 lbs of fat and look tight
  • want to have visible abs or a flat stomach
  • can train regularly at the gym or have access to basic gym equipment such as free weights, cables, leg extension/curl machine, etc.
  • are able and willing to track food and calories

The uniqueness of this program is that you will not only get your weekly workouts, but you will also get a nutrition plan for fat loss, which will help you achieve your desired physique. Following both the diet and the workouts is crucial if you want to lose fat.

You will have four to five full-body or body-split workouts per week, with some workouts more intense than others.

Note: For this program, you should be willing and able to track your food and calorie intake as well as weigh your food to get the best results.

If you don’t want to track or weigh food, then this program might not be for you. Instead, you can choose the program “Gym Edition: General Fitness”.

This program is available in 1 month, 3 months and 6 months durations.

Overview of what you will get

Ready to Start Programs

Choose your goal (Postpartum Recovery, General Fitness, Sculpting and Toning, Fat Loss).

Purchase the program

Follow instructions in your email

Start the program

Nutritional Guidelines

Each training program has nutritional guidelines to create healthy habits to support your goal. If needed for your goal, you will get a specific macro plan to follow.

Workout Videos

You will get a tutorial video of each exercise with a demonstration and description of the correct technique.

Coaching & Support 24/7

If you have any questions, doubts, struggles or maybe you just want to share your progress with me, you are free to contact me at any time via the in-app chat.

New Workouts Every 4 Weeks

To make sure you progress constantly and are not bored with the same workouts, you will get a new workout program every four weeks.

 

Custom App

All programs are delivered through the Mama Fitness Coaching app, where you can also track your progress. The app is available for iOS and Android.

For more information read our Terms & Conditions and Data Protection Policy.

Read What My Clients Say

Started at 2 months postpartum

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I always got answers to all my questions and great tips. The fact that Elena is a mom too played an important role!! You can feel she understands and supports you, and I received many important tips for me as a mom as well.

I liked that my training program was customized fully for my needs and wishes, that I could train at home when I had time and if some exercises were too difficult for me, they were swapped for alternatives.

Client Transformation Before and After in Back View

Posture improvement only in 2 weeks

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Great format of the coaching! I liked EVERYTHING, but especially how friendly Elena is and that she was always available for all my questions.

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