Program
Home Flow: Beauty & Health ✨
This program is created for those who value their time and want to stay in shape without leaving home. Whether you have 10 or 60 minutes, these workouts will help you build a strong, aesthetic body and make fitness a natural part of your day. No special equipment is needed — just your desire to feel better and more energetic. Let’s turn your home into a space for health and confidence!
10 min: Morning Wake-up (Зарядка)
Squat
2 sets - 15 reps
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Push-up
2 sets - 10 reps
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Glute Bridge Two Legs on Floor
2 sets - 20 reps
Front Plank
2 sets - 10 reps
20 min: Express Tone (Экспресс Тонус)
Squat
3 sets - 10 reps
Walking Lunge
3 sets - 20 reps
Plank Shoulder Tap
3 sets - 20 reps
Air Twisting Crunch
3 sets - 20 reps
Superman
3 sets - 15 reps
30 min: Shape & Burn (Форма и Жиросжигание)
Jumping Jack
3 sets - 10 reps
Bulgarian Split Squat
3 sets - 20 reps
Dip on Floor with Chair
3 sets - 12 reps
Sumo Squat
3 sets - 20 reps
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Standing Alternate Glute Kickback
3 sets - 30 reps
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Bridge - Mountain Climber
3 sets - 20 reps
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Sit
3 sets - 10 reps
Bird Dog
3 sets - 12 reps
45 min: Aesthetic Sculpt (Эстетика и Скульптура)
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Forward Lunge
4 sets - 24 reps
Superman
4 sets - 20 reps
Curtsy Lunge Slide with Towel
4 sets - 20 reps
Diamond Push-up
3 sets - 10 reps
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Alternate Single Leg Glute Bridge
4 sets - 30 reps
Side Plank
3 sets - 10 reps
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Lying Leg Raise to Side
4 sets - 15 reps
Russian Twist
4 sets - 30 reps
Cat Cow Stretch
3 sets - 20 reps
60 min: Total Home Master (Максимальный результат)
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Semi squat Jump
4 sets - 15 reps
Walking Lunge
4 sets - 20 reps
Push-Up to Side Plank
4 sets - 10 reps
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Russian Twist Chop
4 sets - 30 reps
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Plank Jack
3 sets - 15 reps
Bodyweight Single Leg Deadlift
3 sets - 20 reps
Glute Bridge Two Legs on Floor
4 sets - 20 reps
Cobra Push-up
4 sets - 10 reps
Back Stretch
3 sets - 10 reps
Cat Cow Stretch
3 sets - 20 reps
Across Chest Shoulder Stretch
3 sets - 10 reps
Standing Hamstrings and Back Stretch
3 sets - 10 reps
Workouts in program
10 min: Morning Wake-up (Зарядка)
4 Exercises
20 min: Express Tone (Экспресс Тонус)
5 Exercises
30 min: Shape & Burn (Форма и Жиросжигание)
8 Exercises
45 min: Aesthetic Sculpt (Эстетика и Скульптура)
9 Exercises
60 min: Total Home Master (Максимальный результат)
12 Exercises