Ellie Moves
Don’t Hibernate… Build Something With Me.
A winter indoor program designed by females, for females.
Winter can pull you backwards. This is your counterpunch.
“Winter is coming”… and if you live in the Snowy Mountains, you feel it.
Short days. Freezing mornings. Comfort food calling your name.
The natural pull?
Slow down. Stay in. Eat more. Move less.
Totally human.
But here’s the flip side… this is exactly when your body and mind need the opposite.
You don’t need perfect. You just need to press play.WHAT — Simple and doable
A short, sharp indoor resistance program you can do at home.
No fuss. No intimidation. No gym required.
Grab your phone, an iPad, PC or smart TV and follow along.
- ~20 minutes per session
- Guided by me, Ellie — just press play and follow along
- Safe, controlled movements
- You choose your load and your range
- Designed for real people, real schedules, real winters
👉 Throw some music on.
👉 Clear a small space.
👉 Let me do the thinking.
HOW — Make it stick
This is where most people fall over — not effort, but consistency.
So we keep it simple:
- Practice Monday, Wednesday, Friday each week for 16 weeks
- Same time if you can — routine beats motivation
- Pair up if possible — friend, partner, daughter, workmate
- Start lightly and increase your load over the 16 weeks
- Tick it off like brushing your teeth
- Use the tracking section — 48 workouts = 100%
👉 ~20 minutes. Done. Move on with your day.
No overthinking. No “I’ll start Monday.” Just press play and go.
WHY — This is the big one
Winter doesn’t just change the weather… it changes behaviour.
More sitting. More processed, quick-hit foods. Less sunlight. Less movement.
Left unchecked, that combo quietly chips away at:
- Energy
- Mood
- Metabolism
- Confidence
This program is your counterpunch.
- Balancing blood glucose → better appetite control
- Building strength & posture → stand taller, feel more capable
- Switching on metabolism → use the energy you don’t need, boost the energy you do
- Lifting mood → movement is medicine
- Creating structure → a daily win, even on the coldest mornings
Here’s the kicker… what you do in winter shows up in summer.
You don’t “get ready” for summer in October. You build it now — quietly, consistently, indoors.
Final Word From Ellie
This isn’t about smashing yourself.
It’s about staying in the game.
On those freezing Snowy mornings… when motivation is nowhere to be found…
👉 Press play anyway.
Future you — hello summer — will be very glad you did.
The Three Weekly Workouts
Monday, Wednesday and Friday. Follow Ellie, choose your best-suited dumbbells, work in your range, and keep it safe, smooth and consistent.
Monday Session — Lots of Tum & Bum
Ellie’s pre-starting tips
- Tune your music.
- Use your best-suited dumbbells.
- Grab a towel and water bottle.
- We are practising 12 exercises at 20 reps each, at your pace.
- Take around 20 seconds between sets. Let’s go!
DB Alternate Side Squats
DB Chest & Hip Press
DB V-Crunches
DB Front Raises
DB Squat Press
DB Rotations
DB Alternate Rows
DB Single Leg Shoulder Press
Alternate Crunches
DB Alternate Extensions
DB Lateral Raises
DB Chest Flyes
Wednesday Session — 10 x 10
Ellie’s pre-starting tips
- Tune your music.
- Use your best-suited dumbbells.
- Grab a towel and water bottle.
- We are practising 10 reps of each exercise twice, at your pace.
- Take around 10 seconds between sets. Let’s go!
DB Squat Press
DB Alternate Reverse Lunges
DB Lateral Raises
DB Crunches
DB Curl Press
DB Standing Twists
DB Face Down Shoulder Lateral Raises
DB Standing Alternating Knee Raises
DB Front Raises
DB Face Up Rotations
Friday Session — Circuit Day
Ellie’s pre-starting tips
- Tune your music.
- Use “your” best-suited dumbbells.
- Grab a towel and water bottle.
- Press the starting timer and let’s go.
- 40 seconds action + 20 seconds recovery/prep.
- 8 exercises x 3 cycles = 24 minutes.
Friday Circuit Timer
DB Shadow Boxing
DB Squat Press
DB Upright Rows
DB V-Crunches
DB Shadow Boxing
DB Alternate Shoulder Press
DB Calf & Shoulder Press
DB Figure 4 Hip Press
(20 sec each side)
Track Your Winter Wins
Progress auto-saves on this device — just tick and go.
Show your friend your updated progress — this works beautifully with a partner, daughter, workmate or family member.