Check out our Events Calendar. The program involves all three components, but primarily focuses on lengthening and strengthening muscles particular to women of size.
Movement is key.
I don't know if I could narrow that to women. This is the first book in 12 years on this subject. I would love to contribute many more. I'm currently developing other movement programs to include yoga and Pilates. This book is a six-week progressive aerobics program that includes strength training and flexibility and exercises that can be done at home as well as in the gym.