50K
followers
12 weeks
3 phases
60 pages
instant access
Video links
for the exercises
12 Weeks to Transform Your Body with Bodyweight Training
FRA - Français
Prix promotionnel
29,00 €
Prix régulier 37,00 €
By Héloïse Caille
Get stronger. Feel toned.
Train from home.
A 12-week bodyweight program for women. No gym, no heavy equipment. Just you and a resistance band.
Training plan
Photos & videos
Workout playlist
Prix promotionnel
29,00 €
Prix régulier 37,00 €
Instant download · 60-page PDF · About 50 minutes per session · Works at home or outside
The problem
You don't need a gym to feel strong and toned.
You want to move more, but the gym feels like a lot. The machines, the looks, the membership. Or you already train, but you feel puffy, bored or stuck in the same routine.
I've been there. I spent years lifting in the gym. I got aches, small injuries, and I never felt aligned with my body. When I switched to bodyweight training, the pain almost disappeared and my body changed in a way I really liked: more toned, more athletic, still natural.
This guide gives you the plan I wish I had. It tells you what to do, for how long, and what to change when something is too hard. No pressure, no complicated rules.
I won't promise you a new body in 2 weeks. But if you show up regularly, you can expect to feel stronger, have more energy, look more toned and trust yourself more.
What's inside
Everything you need to start, keep going and see progress. In one PDF.
01
Why bodyweight
My story, and why bodyweight training is easier on your joints, builds a natural toned look and gives you strength you can use in real life.
02
Your 12-week plan
3 phases of 4 weeks. First 3 full body sessions a week, then 4 sessions (2 upper body, 2 lower body), then 4 full body circuits.
03
Sessions that fit your day
About 50 minutes: warm-up, workout, finisher. Video links show you the moves.
04
Make it yours
An easy system to swap any exercise you don't like or can't do, and to adjust reps and rest. A resistance band is the only equipment you need.
05
Stay consistent
Motivation vs discipline, how to build a routine, and what to do on the days you just can't be bothered.
06
Eat simply
A 16-page nutrition section: protein, how to build a plate, water, 3 example days, quick meal ideas, common mistakes, and a small guide for fat loss or toning.
Preview
Take a look inside.
Clear layout, simple explanations, and everything you need to start today.
Summary
Workout sessions
Videos playlist
Instant download
Train from home.
Prix promotionnel
29,00 €
Prix régulier 37,00 €
Instant download · 60-page PDF · About 50 minutes per session · Works at home or outside
Is this guide for you?
This is for you if
- You're a beginner or intermediate and want to train at home.
- You want to feel strong and toned, not bulky.
- You want a clear plan instead of guessing every session.
- You want simple food advice, not a strict diet.
This is not for you if
- You're advanced and need a high-level program.
- You want a custom meal plan with exact calories.
- You want a full transformation in 2 weeks.
- You want to learn skills.
About me
Hi, I'm Héloïse.
I started with acrobatic gymnastics as a kid and we finished 3rd at the French Championships in 2013. Later I studied sports science.
Then a serious kidney infection took away my fitness, my energy and my confidence. I rebuilt myself slowly, first in the gym, then with bodyweight training and calisthenics. That's where I felt like myself again.
Today I train calisthenics, compete, and share what I learn with 50K people. This guide is everything I wish someone had explained to me when I started.
Frequently asked questions
Do I need a gym or equipment?
No gym. A resistance band is enough, and the guide tells you which exercises use it.
I've never trained. Is it too hard?
No. The program starts from zero and every exercise can be made easier. It also works if you already train, because the last phase gets harder.
How long are the sessions?
About 50 minutes, 3 to 4 times a week. On a tired day, I show you how to do a smaller version instead of skipping.
Can I change exercises?
Yes. There is a simple rule to swap any exercise for another one that works the same area at the same level.
Is it a meal plan?
No. You get nutrition basics, a way to build a plate, and 3 example days. The meals are ideas, not a prescription.
Is the guide in English?
[To update: the guide is currently written in French. Either say so here or replace this answer once it's translated.]
How do I get the guide?
Instantly after purchase. You'll receive it by email and can download it right away.
Can I get a refund?
This is a digital product and all sales are final, so please read this page before you buy.
Is this medical advice?
No. This guide is educationnal content, based on my personal experience and my understandingng of training and nutrition. I'm not a doctor, dietitian or licensed health professional.
It's written for healthy adults (18+). Don't apply it if you're under 18, pregnant or breastfeeding, have a medical condition, take medication, or have ever had an eating disorder, unless your doctor has approved it. Results vary from person to person, and nothing in the guide is a promise of any result.
You don't need to feel ready.
You just need to start.
Open the PDF, do the first warm-up, and you've already begun. Even a small session is better than none.