FREE 4-WEEK WORKOUT PLAN

Meet Rede Foundations.

A strength-first plan designed for women 40+ who are beginning, rebuilding, or refining their fitness.

A woman in workout clothes performing a lunge exercise on a yoga mat indoors, holding dumbbells in each hand.
A woman exercising at home, lifting a dumbbell behind her back, on a white shag rug in a bright living room with black sofas, large windows, and modern artwork.
A woman with blonde hair in a ponytail wearing a dark blue workout outfit and white sneakers is exercising in a bright living room with large windows, black sofas, and modern decor.
Get the Free Program
Screenshot of a webpage displaying a 4-week starter program for strength training, including sections on how to use the guide, what is a triset, progressive overload, how hard the workout should feel, and weekly training tips.
A workout plan with exercise instructions and images, including reverse lunge, calf raises, marching bridge, bent leg RDL, dumbbell sumo squat, dead bug, and child's pose, on a printed sheet.

Your 4-Week Foundations Plan

Rede Foundations is a four-week strength-first training plan created for women 40+. Whether you’re beginning, rebuilding, or refining your fitness, it gives you a clear, practical way to build strength, improve fitness, and move well.

  • Progressive strength training designed to build muscle and strength

  • Cardio + conditioning to support heart health and fitness

  • Mobility + recovery built into your training week

  • Simple, structured workouts you can do at home with minimal equipment

Four weeks. A stronger foundation.

Get the Free Program