кsenia kurmanchuk
Program calendar
Workouts
Bonus
Progress
FAQ
Support
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кsenia kurmanchuk
Program calendar
Workouts
Bonus
Gludes & core Challenge
Progress
FAQ
Support
Welcome!

I’m so happy you’re here.
This program is designed to help you build strength, improve mobility, and feel amazing in your body—one workout at a time.

Start with the Getting Started section below before moving on to your first workout.
Getting Started
Your Weekly Workout Schedule
Week 1: Build Your Foundation
Monday
💪 Full Body Strength #1
35 min

Tuesday
🧘 Hip Mobility Flow
15 min

Wednesday
🍑 Glutes Builder #1
40 min

Thursday
🌿 Recovery Stretch
20 min

Friday
🔥 Core + Upper Body
30 min

Weekend
Optional: Walk / Mobility / Rest
you can do Workouts right from your living room with minimal equipment
Real strength
Strengthen your core, your glutes, and get your body functioning optimally by getting it back in alignment!
Beginner & advanced friendly
A book with step-by-step recipes and nutrition tips (1400-1600 calories, 1600-1800 calories, 1800-2000 calories, 2000-2200 calories)
nutrition
Your Access Includes
Programm
4 weeks of daily 15-40 min workouts
you can do Workouts right from your living room with minimal equipment
Real strength
Strengthen your core, your glutes, and get your body functioning optimally by getting it back in alignment!
Beginner & advanced friendly
A book with step-by-step recipes and nutrition tips (1400-1600 calories, 1600-1800 calories, 1800-2000 calories, 2000-2200 calories)
In-app video demos with detailed voiceover instructions for every workout

nutrition
Full Body strenght

+ Duration: 35 min
+ Equipment: Dumbbells (optional), resistance band, mat
Level: Beginner / Intermediate
Stength Workouts:
  • Full Body Workout 1
+ Duration: 35 min
+ Equipment: Dumbbells (optional), resistance band, mat
Level: Beginner / Intermediate
  • Full Body Workout 2
+ Duration: 35 min
+ Equipment: Dumbbells (optional), resistance band, mat
Level: Beginner / Intermediate
  • Full Body Workout 3
+ Duration: 35 min
+ Equipment: Dumbbells (optional), resistance band, mat
Level: Beginner / Intermediate
  • Full Body Workout 4
posture reset - осанка

Foam Rolling
Morning Lymphatic Flow

Full Body Mobility

+ Duration: 35 min
+ Equipment: Dumbbells (optional), resistance band, mat
Level: Beginner / Intermediate
body foundation:
+ Duration: 35 min
+ Equipment: Dumbbells (optional), resistance band, mat
Level: Beginner / Intermediate
+ Duration: 35 min
+ Equipment: Dumbbells (optional), resistance band, mat
Level: Beginner / Intermediate
+ Duration: 35 min
+ Equipment: Dumbbells (optional), resistance band, mat
Level: Beginner / Intermediate
Diaphragm Release - расслабление диафрагмы
+ Duration: 35 min
+ Equipment: Dumbbells (optional), resistance band, mat
Level: Beginner / Intermediate
Rib Positioning - положен е грудной клетки
+ Duration: 35 min
+ Equipment: Dumbbells (optional), resistance band, mat
Level: Beginner / Intermediate
Diaphragmatic Breathing I
+ Duration: 35 min
+ Equipment: Dumbbells (optional), resistance band, mat
Level: Beginner / Intermediate
Diaphragmatic Breathing II
+ Duration: 35 min
+ Equipment: Dumbbells (optional), resistance band, mat
Level: Beginner / Intermediate
Rib Cage Breathing - раскрытие ребебер дыхание грудной клеткой
+ Duration: 35 min
+ Equipment: Dumbbells (optional), resistance band, mat
Level: Beginner / Intermediate
Core Stability
+ Duration: 35 min
+ Equipment: Dumbbells (optional), resistance band, mat
Level: Beginner / Intermediate
Pelvic Floor I -тазовое дно
+ Duration: 35 min
+ Equipment: Dumbbells (optional), resistance band, mat
Level: Beginner / Intermediate
Pelvic Floor II -тазовое дно
+ Duration: 35 min
+ Equipment: Dumbbells (optional), resistance band, mat
Level: Beginner / Intermediate
Pelvic Floor + Deep Core
+ Duration: 35 min
+ Equipment: Dumbbells (optional), resistance band, mat
Level: Beginner / Intermediate
Hip Mobility - тбс
+ Duration: 35 min
+ Equipment: Dumbbells (optional), resistance band, mat
Level: Beginner / Intermediate
Deep Core I
+ Duration: 35 min
+ Equipment: Dumbbells (optional), resistance band, mat
Level: Beginner / Intermediate
Deep Core II
+ Duration: 35 min
+ Equipment: Dumbbells (optional), resistance band, mat
Level: Beginner / Intermediate
Deep Core III
+ Duration: 35 min
+ Equipment: Dumbbells (optional), resistance band, mat
Level: Beginner / Intermediate
Deep Core IV
+ Duration: 35 min
+ Equipment: Dumbbells (optional), resistance band, mat
Level: Beginner / Intermediate
Deep Core V
+ Duration: 35 min
+ Equipment: Dumbbells (optional), resistance band, mat
Level: Beginner / Intermediate
Main
workouts

13
+ Full-Body Workouts Designed to Maximize Glute Activation and Build Strong, Sculpted Curves
+ Bonus Upper Body Workouts for Toned Arms & Defined Abs
Included Workouts:

  • 3D Functional Workout
  • Foundation Workout – Level 1
  • Foundation Workout – Level 2
  • Foundation Workout – Level 3
  • Foundation Workout – Level 4
  • Full Range of Motion Workout
  • Small Range of Motion Workout
  • Sliding Workout
  • Mobility Workout
  • Foot Strength & Mobility
  • Foam Rolling Session
  • Recovery & Relaxation Session
  • Lymphatic Flow Routine


  • Foundation Workout – Level 1
  • Foundation Workout – Level 2
  • Foundation Workout – Level 3
  • Foundation Workout – Level 4
bonus
workout

  1. All workouts follow an easy "follow-along" format and include both a warm-up and cool-down.
  2. Core workouts are 20–30 minutes long, while bonus workouts take approximately 15 minutes.
4
Self-Massage Techniques

1
+ Important: These techniques are gentle and should never be painful. If you experience pain, increased redness, swelling, or have any concerns about your recovery, stop and consult your healthcare provider.
+ This massage helps:

Support healthy lymphatic drainage
Reduce bloating and fluid retention
Improve circulation in the abdominal area
Relieve feelings of heaviness and tension
Promote relaxation and body awareness
bonus:
Your body goes through incredible changes during pregnancy, childbirth, and recovery. These self-massage techniques are designed to support healing, improve circulation, reduce swelling, and help restore healthy movement throughout your body.

Scar tissue and fascial restrictions can develop naturally as your body heals. If these tissues become stiff or restricted, they may limit mobility, contribute to discomfort, create a feeling of tightness, and even affect movement patterns throughout the body. Gentle, consistent self-massage can help improve tissue mobility, encourage healthy circulation, and support your body’s natural recovery process.



Who it’s for: Suitable for most women, whether you’ve given birth or not.

You’ll need:

  • Massage oil or cream
  • Approximately 7 minutes

Why we do it

The lymphatic system plays an important role in removing excess fluid and supporting your body’s natural recovery processes. Unlike your circulatory system, the lymphatic system doesn’t have a pump—it relies on movement, breathing, and gentle stimulation.


Lymphatic Belly Massage
2
This technique helps:

Encourage gentle blood flow and lymphatic drainage
Reduce swelling in the abdominal area
Improve body awareness after pregnancy
Support your body’s natural healing process
Prepare the tissues for later recovery exercises
Who it’s for: Women after childbirth, when approved by their healthcare provider.

You’ll need:

Massage oil or cream
Approximately 10 minutes

Why we do it

After giving birth, your abdominal wall, skin, fascia, and surrounding tissues begin adapting to their new position. During this early stage, gentle touch can help you reconnect with your body while supporting healthy circulation and recovery.
Early Postpartum Belly Massage (Days 8–14–21)
3
Gentle scar massage may help:

Improve scar mobility
Reduce tightness around the incision
Encourage healthy circulation
Support tissue flexibility
Increase comfort during everyday movement
Who it’s for: Women who are at least 6 weeks postpartum after a C-section and have been cleared by their healthcare provider.

You’ll need:

Massage oil or cream
Approximately 10 minutes

Why we do it

As your incision heals, scar tissue naturally forms. This is a normal part of recovery. However, scar tissue can sometimes become less mobile than the surrounding tissue, creating tightness or restrictions.
C-Section Scar Massage (6+ Weeks Postpartum)
4
This advanced technique helps:

Improve mobility of deeper tissues surrounding the scar
Reduce fascial tightness and restrictions
Promote healthy movement of the abdominal wall
Support core function and posture
Help your body move more comfortably during daily activities and exercise
Who it’s for: Women who are at least 3 months postpartum after a C-section.

You’ll need:

Massage oil or cream
Approximately 11 minutes

Why we do it

As healing continues, deeper layers of tissue also remodel. Over time, scar tissue and fascial restrictions may influence how the abdominal wall, pelvis, hips, and even the rest of the body move together.
Consistent scar care can be an important part of long-term recovery. Healthy, mobile scar tissue allows surrounding muscles and connective tissues to glide more freely, helping you feel stronger, more comfortable, and more confident as you return to exercise and everyday movement.

Remember: Recovery looks different for every woman. Move slowly, be gentle with your body, and always work within your comfort level.


If anything feels painful or doesn’t seem right, pause and speak with your healthcare provider.
Advanced C-Section Scar Massage
(3+ Months Postpartum)
Your Results After Just 4 Weeks
Rounder, Fuller Glutes
Build stronger, rounder glutes with more shape and lift. Your legs will look more defined, and your glutes will become firmer, higher, and noticeably fuller.
A Leaner, Stronger Lower Body
Tone and strengthen your legs while creating a more sculpted lower body. Reduce stubborn outer thigh fat (“saddlebags”), smooth the area above your knees, and improve overall muscle tone for a firm, athletic look.
Train Without Pain
Get results without back pain, knee pain, or unnecessary strain on your pelvic floor. This program is designed to help you build strength while moving safely and efficiently.
Free Trial Workout
Try My Training Style
You can complete every workout using just your body weight or with a pair of light dumbbells (5–10 lb). Starting with lighter weights will help you master proper form and technique. As you get stronger and want to build more muscle, you can gradually increase the weight by using adjustable dumbbells (up to 45 lb) or a kettlebell (up to 20 lb).
где и как будет размещена вся информация из курса
листай
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ГДЕ ПРОХОДИТ КУРС?
1
на платформе с личным кабинетом
Watch on YouTube
bonus
download now
Body Measurements

  • See your progress beyond the scale.
  • Tracking your measurements is one of the best ways to see how your body is changing throughout the program.
  • Download and print the Body Measurements Tracker, record your starting measurements, and update them regularly to stay motivated and celebrate your progress.
download now
Weekly Habit Tracker

  • Stay consistent with your healthy habits.
  • Download and print the Weekly Habit Tracker to keep track of your workouts and daily habits. Hang it somewhere visible, like your refrigerator, and check off your progress each day.
  • Small, consistent actions lead to lasting results.
About Me
Also:
Hello, I’m
For 4 years, I worked offline with women aged 16 to 60, which allowed me to develop my own unique approach to training, nutrition, and lifestyle coaching.
ksenia kurmanchuk
5 years of online coaching experience and over 12,000 women guided through their transformation journey alongside me.
I’m a creator of online fitness programs for women
Certified in nutrition coaching and fitness training
Former professional track and field athlete (4 years on the Russian national team)
9+ years of experience in the fitness industry
Transformations
I’ve also gone through multiple body transformation journeys myself, just like my clients
buy now
Curiosity about life in all its aspects, I think, is still the secret of great creative people.
They jumped in. Look what happened.
What My Clients Are Saying
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FAQ
Payment Information
1
＋
After completing your purchase, you'll receive an email with a link to create your account and access your personal dashboard.

If you have any questions, please contact us at ksenia.kurmanchuk@gmail.ru
Who should not take this program?
2
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This program is not recommended if you:

  • Are pregnant
  • Have knee pain or are unable to fully bend your knee
  • Have recently undergone surgery

The workouts are suitable for all fitness levels.

If you have any questions, please contact us at ksenia.kurmanchuk@gmail.ru
What equipment do I need?
3
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Вы можете проходить курс без оборудования, либо заменить.

Но для лучшего результата вам понадобятся:
  • разборные гантели до 20 кг или гиря до 8 кг (можно использовать бутылки с песком /водой)
  • для тренировки верха тела маленькие гантели по 1-2 кг (если есть разборные тогда они не нужны)
  • фитнес резинка разной жесткости (1-2 шт) можно использовать жгут
  • мфр ролл
  • массажный мячик или теннисный мячик (можно использовать скрученные носки)
  • коврик (толщина коврика от 1 см, особенно для тех, у кого болят колени)


How long will I have access to the program?
4
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You will have lifetime access to the materials. You pay once and can go through the program as many times as you like.
How can I pay if I live in another country?
6
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In the payment section, select “Pay from another country.” If you have any questions, please contact us at ksenia.kurmanchuk@gmail.com
СЛУЖБА ЗАБОТЫ:
кsenia kurmanchuk
ОГРНИП 32178 47000 16520
ИП Майорова К.С.
В ТЕЛЕГРАМ
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ПОЧТА: Ksenia.kurmanchuk@yandex.ru
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