Find Freedom in Movement:
7-Day Routine for a Month of Strength & Relax
You don’t need hours at the gym or complicated workouts to feel good in your body. This 7-day cycle is designed to bring more ease, balance, and energy into your daily life -in just 15 minutes a day.
It's based on 6 days of video-based movement routines + 1 rest day with a guided audio relaxation, all structured into a simple 4-week plan.
Whether you're looking to wake up your body in the morning, build systematically stability and confidence, or simply unwind after a long day, these sessions will help you move with more awareness and less tension.
The best part? No overthinking, no planning, no pressure – just press play and move.
This is for you if
✔️You want to move regularly but often don’t know what to do or where to start.
✔️You're looking for a simple structure without spending hours on workouts.
✔️You want to feel stronger, more confident, and more connected to your body.
✔️You enjoy moving at home, outdoors, or wherever it fits your life.
✔️You want guidance, but also freedom to choose what works for you.
✔️You love a plan that respects your energy and your schedule.
✔️ You often feel stiff, tired, or unmotivated to move and need something easy to follow.
✔️You're a beginner or returning to movement after a break.
Let’s make movement simple, effective, and sustainable.
This is not for you if
❌you’re looking for classic guided yoga classes
❌you train systematically and regularly and know how to build your own plan
❌you expect results without being consistent
❌you have no trouble staying motivated and committed to daily movement
❌you need a personal supervision
What’s included?
This program is designed to give you both structure and freedom - here’s what you’ll get:
- Intro Instructions (VIDEOS) – short videos to help you navigate the program, understand the flow, and set your mindset for consistency and ease
- 6x Movement Sessions – 15 minutes (VIDEOS) – designed to guide you through a full week of consistent movement and easy-to-follow routines, structured into three effort levels.
- 1x Guided Relaxation (AUDIO) – a calming breath-based practice to recharge on your rest day or anytime you need
- Progress Tracker & Weekly Reflection (WORKSHEETS) – keep track of your sessions, notice what’s shifting, and stay motivated
- 4-Week Calendar Plan (CALENDAR) – a printable plan to guide your daily practice, no need to overthink your practice
- Course Map (NAVIGATION SHEET) – a clear one-page overview of the full program and how to use it
- E-Book (DOCUMENT, 30 pages) – all key principles, extra tips, mindset prompts, and detailed breakdowns of the movement routines in one place
What's inside the Movement Video Sections
Your energy shifts from day to day - and this section gives you the freedom to choose what kind of movement meets you where you are.
The section includes six 15-minute videos, divided into three effort levels, with two videos per level:
🌀 Effort Level 1 – Gentle sessions for recovery days or when you're low on energy
☀️ Effort Level 2 – Moderate flows perfect for mornings or wind-down evenings
🔥 Effort Level 3 – Strength-based workouts to build balance, coordination & core stability
Adapt the intensity
To help you practice safely and effectively, each session includes clear guidance on:
🔹Levels: Indicate the effort required for specific exercise – from gentle to more challenging variations.
🔹Options: Provide modifications to adjust the movements based on your energy or ability and and keep your sessions engaging even when you're repeating a familiar flow.
Just because you go for a harder option one day doesn’t mean you have to stick to it every time. Learn to listen to your body, and respect your limits. Explore your edges, push them occasionally, but always with self-respect.
How the program works
⏱️ Each movement video is 15 minutes long – long enough to feel the effect, short enough to fit your day.
⏱️ Each exercise runs for 15-30 seconds, with visual timers and gong sounds to guide you.
⏱️Essential techniques, proper exercise form, tips on using props, and ways to modify the movements – all clearly explained in the spoken intro videos at the beginning of the program.
⏱️It's designed as a 7-day routine, balancing effort, release, and recovery: 6 different video-based movement sessions + 1 rest day with a guided audio relaxation.
⏱️The program is structured into a simple 4-week movement plan.
🔥If you want more challenge - Effort Level 3 videos are here to systematically build strength, balance, and stability.
📑Want to dive deeper into your motivation? Use the Progress Tracker & Weekly Reflection to explore your goals and adjust your path weekly.
➡️The E-book and Intro Videos offer clear tips, technique breakdowns, and mindset prompts to guide your practice.
Calendar: 4-Week Plan
No more guessing what to do next.
The program Freedom in Movement can be approached in several ways. Choose from three calendar options, the one that works best for you.
1️⃣Build Your Own Flow
A blank sheet where you can plan your practice (video-based movement sessions) according to your own preferences and your lifestyle.
2️⃣Consistent Motion Plan
A steady and balanced plan designed for consistent movement and building healthy habits. A 4-week plan with suggested sessions for each day, to keep you moving - without feeling overwhelmed.
3️⃣Empower Plan
For those seeking an extra push - more sessions, more challenge, more progress. This plan gradually increases intensity, emphasizes strength-building (videos of Effort Level 3), reaching a peak and easing into recovery to support ongoing progress.
In the e-book and intro videos, you'll find detailed guidance and practical tips on how to effectively build strength and stability based on the Empower Plan – including how to approach the more challenging sessions and track your progress.
Progress Tracker & Weekly Reflection
This simple printable worksheet help you understand your true motivation, stay consistent and take small, steady steps toward what you really want.
It offers you the possibility to:
🎯Set your intention
At the start of the program, take a moment to define what you truly want – whether it's feeling stronger, calmer, or more energized. Connecting to this deeper reason will guide your practice.
🎯Track your practice & Reflect & Adjust
At the end of each week, use thought-provoking questions to look back, notice what’s working, and gently re-align your goals. One step at a time - toward the version of yourself you’re building.
Build awareness, not pressure – and celebrate your small wins along the way.
Your E-book Guide
A 30-page digital guide that brings everything together – from practical tips and movement breakdowns to mindset prompts and planning tools. Whether you're looking for guidance, inspiration, or a deeper understanding of how to move with more ease and purpose, this e-book has you covered.
On the hard days, show up for yourself. That's where strength of spirit grows.
Make it happen
Release & Recovery
Effort Level 1
Designed to help you unwind. These sessions focus on relieving body tension and calming your mind. Ideal for rest days, as recovery, or when your body feels tight and fatigued.
Back Relief
Calm & Release
Full-body activation & mobility
Effort Level 2
Perfect for starting your day or winding down in the evening.
Morning Energizer
Evening Wind-Down
Balance & Stability Boosters
Effort Level 3
Two systematic movement routines to improve stability & confidence in your body. Focused on building strength, balance, and body awareness.
Balance Booster
Core & Back Stability
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