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BORN TO BE mission is to help women prioritize themselves and see them getting stronger every day.
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Workouts
MAYBE THIS SOUNDS FAMILIAR
TO YOU AS WELL?
You keep telling yourself you’ll start working out on Monday… but somehow life always gets in the way. Between work, family, and responsibilities, finding time to take care of yourself feels impossible.
You’ve tried fitness programs before, but they always felt too long, too complicated, or too hard to stick with. You need something simple — something that fits into your busy schedule.
You want to feel stronger and see results, but you’re tired of jumping from one plan to another without real progress. You just want a clear, doable routine that actually works.
You’re ready for change — but you don’t want to live in the gym. You want a program that lets you move, sweat, and feel amazing — all in under 15 minutes a day.
If any of this sounds like you, you’re not alone — and that’s exactly why the 15×15 Dumbbell Program was created. It’s short, structured, and effective, helping you build strength, confidence, and consistency — without sacrificing your time.
MAYBE THIS SOUNDS FAMILIAR
TO YOU AS WELL?
You keep telling yourself you’ll start working out on Monday… but somehow life always gets in the way. Between work, family, and responsibilities, finding time to take care of yourself feels impossible.
You’ve tried fitness programs before, but they always felt too long, too complicated, or too hard to stick with. You need something simple — something that fits into your busy schedule.
You want to feel stronger and see results, but you’re tired of jumping from one plan to another without real progress. You just want a clear, doable routine that actually works.
You’re ready for change — but you don’t want to live in the gym. You want a program that lets you move, sweat, and feel amazing — all in under 15 minutes a day.
If any of this sounds like you, you’re not alone.
The 15×15 Program offers two dedicated paths: Dumbbell and Bodyweight.
They are designed to be short, structured, and effective.
Build strength and confidence on your own terms, without sacrificing your time.
Who's This Perfect For
Busy Professionals
Stay-at-Home Parents
Beginners Starting Their Fitness Journey
Home Workout Lovers
Travelers with Limited Time
Gym-Goers Wanting Quick Results
Anyone Ready to Feel Stronger
Those who struggle to stay consistent
Anyone ready to feel stronger
READY TO FEEL STRONGER, FITTER, AND MORE CONFIDENT?
Join the 15×15 Challenge today and get two free workout guides —
one for Bodyweight and one for Dumbbells.
Who's This Perfect For
Women with busy schedules
Stay-at-Home Parents
Beginners Starting Their Fitness Journey
Home Workout Lovers
Travelers with Limited Time
Gym-Goers Wanting Quick Results
Anyone Ready to Feel Stronger
Those who struggle to stay consistent
Anyone ready to feel stronger
READY TO FEEL STRONGER, FITTER, AND MORE CONFIDENT?
Join the 15×15 Challenge today and get two workout guides —
one for Bodyweight and one for Dumbbells.
The 15-Minute Program That Fits Your Life
15 × 15 Dumbbell Program
This PDF is a 5-week strength program designed to help you build consistency and confidence using dumbbells, even if you’re short on time.
It’s ideal if you want structure without pressure — you follow a clear plan, at your own pace, without needing an app or constant guidance.
A 5-week structured plan (3 workouts per week)
15 short workouts (15 minutes each) that fit into busy days
Clear workout flow you can follow independently
Access to a dumbbell exercise library for proper technique
No distractions — simple PDF format you can print or save
What you need:
A pair of dumbbells
A willingness to start — no previous experience required
Best for:
Women who want to feel stronger, train with weights, and stay focused without digital overwhelm.
15 × 15 Bodyweight Program
This PDF is a equipment-free 5-week strength program, perfect if you want to move your body anywhere — at home, while traveling, or on busy days when going to the gym isn’t an option.
It’s beginner-friendly and allows you to adjust intensity to your own level, making it suitable whether you’re just starting or getting back into movement.
A 5-week structured plan (3 workouts per week)
15 bodyweight-only workouts (15 minutes each)
Clear, simple instructions you can follow at your own pace
No equipment needed — just your body
No distractions — PDF format for focused movement
Best for:
Women who want flexibility, simplicity, and strength without needing any equipment.
Why you get both:
These two guides are designed to complement each other.
Use the 15x15 Bodyweight Program on days you train at home or travel
Use the 15x15 Dumbbell Program when you want to add resistance and build strength
Switch between them depending on your energy and schedule
There’s no “right way” — the goal is consistency, not perfection.
The 15-Minute Program That Fits Your Life
Everything you need to stay consistent — all in one simple, motivating program.
move with purpose
Enjoy short, balanced workouts that fit into your natural rhythm and daily life.
BUILD CONSISTENCY
Track your progress, notice your strength grow, and create lasting habits.
GROW STRONGER EACH WEEK
Every week brings new challenges to help you feel empowered, focused, and more connected to your body.
Here's what you get:
15×15 Dumbbell Program (PDF)
A 5-week strength program using dumbbells to help you build strength and confidence step by step.
15 workouts · 15 minutes each
3 workouts per week for 5 weeks
Includes a dumbbell exercise guide
Ideal for days you want to add resistance and challenge your strength
15×15 Bodyweight Program (PDF)
A flexible, equipment-free program you can do anywhere — at home or while traveling.
15 bodyweight workouts · 15 minutes each
3 workouts per week for 5 weeks
Easy to adapt to your energy level
Perfect for busy or low-energy days
Total value: 398 SEK
Today Just 198 SEK
This program isn’t about pushing harder.
It’s about creating consistency you can actually sustain.
1,250+ WORLDWIDE HAPPY MEMBERS
WHY OTHERS RECOMMEND US
"Your enthusiasm and will to help customer is so clearly visible!"
- Karla
"I´m high on energy after your workout and it is so much easier to keep focus during the rest of the day!"
- Michaela Baumgartner
"Daces attention to detail, professionalism, and positive attitude make a huge difference."
- Monta
"Just wanted to thank you for PDF with set of exercises for a week. This is the first set I actually follow (usually have no time/motivation). It doesn't take long time, but my muscles feel strong after it."
- Margarita Lazuta
"My trainer was kind, knowledgeable, and I felt safe. I was allowed to take it at my own pace and Dace was able to adapt exercises to my needs. I was given clear instructions on how to perform the exercises and Dace was able to answer all my questions."
- Amanda Zemite
"I just finished with the day 2 this morning. That rainbow plank is not easy 😀. My daughter was having fun doing the jumping jack with me 😀"
- Rafika Ida Mutia
1,250+ WORLDWIDE HAPPY MEMBERS
WHY OTHERS RECOMMEND US
"Your enthusiasm and will to help customer is so clearly visible!"
- Karla
"I´m high on energy after your workout and it is so much easier to keep focus during the rest of the day!"
- Michaela Baumgartner
"Daces attention to detail, professionalism, and positive attitude make a huge difference."
- Monta
"Just wanted to thank you for PDF with set of exercises for a week. This is the first set I actually follow (usually have no time/motivation). It doesn't take long time, but my muscles feel strong after it."
- Margarita Lazuta
"My trainer was kind, knowledgeable, and I felt safe. I was allowed to take it at my own pace and Dace was able to adapt exercises to my needs. I was given clear instructions on how to perform the exercises and Dace was able to answer all my questions."
- Amanda Zemite
"I just finished with the day 2 this morning. That rainbow plank is not easy 😀. My daughter was having fun doing the jumping jack with me 😀"
- Rafika Ida Mutia
TESTIMONIALS
What others are saying
- Laura Salmina, photographer
- Olivia Cid, founder of The Salty Strategy Studio
- Rafika Ida Mutia, founder of Evera Coaching
- Sara Edholm, founder of Balansakademin
TESTIMONIALS
What others are saying
- Laura Salmina, photographer
- Olivia Cid, founder of The Salty Strategy Studio
- Rafika Ida Mutia, founder of Evera Coaching
- Sara Edholm, founder of Balansakademin
MEET THE FOUNDER & CEO
Hi, I’m Dace Ernsone
I am a mom of 2, a wife, and an entrepreneur. I am also a licensed personal trainer who genuinely loves all kinds of movement. I went from not being able to take the stairs to now always using the opportunity to run up the stairs. I have experienced how exercising changes lives, and I am ready to show it to you too. I help determined women feel strong and confident in their bodies by simplifying health and fitness and creating sustainable routines without spending hours at the gym.
Licensed personal trainer with real-life experience
Strength-focused coaching — not weight-loss pressure
Lived experience as a busy mom and entrepreneur
MEET THE FOUNDER & CEO
Hi, I’m Dace Ernsone
I am a mom of 2, a wife, and an entrepreneur. I am also a licensed personal trainer who genuinely loves all kinds of movement. I went from not being able to take the stairs to now always using the opportunity to run up the stairs. I have experienced how exercising changes lives, and I am ready to show it to you too. I help determined women feel strong and confident in their bodies by simplifying health and fitness and creating sustainable routines without spending hours at the gym.
Licensed personal trainer with real-life experience
Strength-focused coaching — not weight-loss pressure
Lived experience as a busy mom and entrepreneur
READY TO FEEL STRONGER, MORE CONFIDENT and calm?
Your transformation starts with a single conversation.
STILL NOT SURE?
Frequently Asked Questions
We know starting something new can bring questions — and that’s completely normal.
Here are answers to the most common ones.
How does it work?
You get the workout program in a PDF document - exercises for every day, together with instructions on how many repetitions and rounds you need to complete. You get a link to the exercise bank, where you can find how to perform some of the exercises that you are not sure how to do. You do not need to worry about anything - just follow the plan.
Why paper format?
If you are working out in a space where there is no wi-fi (like a basement gym) or do not trust your screen usage, this allows you to follow the plan without the distractions.
I can find everything on social media. Why should I buy PDF guides?
Social media is built to catch your attention for as long as possible and to distract you from whatever you’re looking for. Having a paper format will allow you to stay focused and take a break from a constant comparison to what others are doing or posting about their life.
Do I need to have access to a gym?
Not necessarily. One plan is fully bodyweight exercises, you can do it anywhere and anytime. The second plan includes dumbbell exercises. If you have dumbbells at home - workout at home, otherwise - yes, then you need access to a gym.
How often do I need to workout?
Programs are designed for 5 weeks, and an optimal workout schedule would be working out every other day, 3 times a week, for example, Monday, Wednesday, Friday. However, you can adjust it to fit your needs and daily life.
Whom is it for?
For women who want to start prioritizing their health and become stronger. Both mentally and physically. If you feel that working out is too complicated or if you do not know where and how to start - this is for you.
I do not want to get bulky. What do I do?
Do not worry. Getting bulky takes years to achieve, and you need to look over your daily protein intake. These workout programs are designed to make you stronger while having fun. If you will gain a little muscle mass along the way - that is just a bonus.
I want to lose weight. Will these programs help me do it?
Weight loss is a complicated journey. We would recommend that you apply for an individual coaching program to tailor the workout program to your needs. However, these two programs can be a good starting point and can make you stronger and feel more confident in your body.
How do I find motivation to workout?
Motivation is fluctuating based on many factors in your life. While it is individual on what works best for you to keep the spirit up, here are some quick tips that can help you. Start by defining your WHY? Why do you want to workout in the first place? Create a new identity. Define your new identity as a healthy and fit person. What would this person do? Find an accountability partner. Working out together is much more fun, and you can help each other when motivation is down. Or even better - join the BORN TO BE community where we grow stronger together!
Didn’t find what you were looking for?
If your question isn’t answered above, feel free to reach out — we’re happy to help.
Contact us by email — [email protected]
READY TO FEEL STRONGER, FITTER, AND MORE CONFIDENT?
Join the 15 ×15 Challenge today and get two workout guides —
one for Bodyweight and one for Dumbbells.
BORN TO BE is a women’s wellness platform that helps women build strength - both mentally and physically. We offer personal training, an all-in-one wellness app with online workouts, fitness inspiration, and a supportive community of like-minded women.
Contact Us
Adress: Knipvägen 35, 18462, Åkersberga, Sweden
Born to Be PT AB
Reg.nr. 559521-0435
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