12-week strength and mobility plan for women, built entirely around 15-minute sessions with no equipment and no gym. Four short strength sessions and two 10-minute mobility sessions a week, about 80 minutes in total. Progression comes from leverage and single-leg loading rather than added weight, so the twelfth week is genuinely harder than the first. Includes breath and pelvic-floor work in every session, and optional bone-loading impact work from week 5.