Three short workouts, four foundational glute moves, and simple nutrition—mapped out for your first strong week. Enter your name and email and I'll send it straight to you.
Instant PDF No card required Beginner-friendly
Saved reels you never actually do. Squats you feel everywhere but your glutes. Starting over every Monday. The problem was never you — it was never having a real plan.
This challenge is your first week of one. Seven days, mapped out, so you show up, do the right moves, and actually feel it working.
Hi—I'm Mia. I built Strong Girl Era for women who want to feel strong, not shrink themselves. No bro-science, no punishment, no living in the gym.
Just simple, progressive training that fits real life. This free week is where we start.
Strong Girl Era
Yes — the full 7-day challenge, as an instant PDF download. No card, no trial, no catch.
No. A pair of dumbbells or a kettlebell at home is enough for the whole challenge. A gym works too.
Perfectly. Every move is coached and scalable — you start where you are and build from there.
You download the challenge immediately on the next page, and I'll send a few short emails to help you actually finish the week. Unsubscribe anytime, one click.
The full 30-day glute-building program — progressive workouts, coaching cues, and a simple nutrition guide. The free challenge, expanded into a month that actually changes your shape.
A personalized training plan and a tailored meal plan built around your body, goal, schedule, equipment, and the foods you actually eat. Hand-built by Mia, delivered as a clean PDF.
Join Mia's free 7-Day Glute Challenge — delivered instantly.